CrossFit
Warmup/Preparation – 15 min
Dynamic Warm-Up
+
Burgener Warm Up
Skill/Strength – 10 min
10min to Establish a Max Power Snatch
Conditioning – 25 min
For time:
400m Run
30 Squats
30 Situps
30 American Swings
30 Box Jumps
30 Burpees
30 Wall Balls
400m Run
30 Squats
30 Situps
30 American Swings
30 Box Jumps
30 Burpees
30 Wall Balls
400m Run
Mechanics: KB 12/20, BOX 14/20, WB 8/12
Consistency: KB 16/24, BOX 20/24, WB 14/20
Intensity: KB 24/32, BOX 24/30, WB 20/30
*25min Time Cap
Recovery – 10 min
Everything!
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 10 min
Handstand Practice
Conditioning – 20 min
For time:
400m Run
30 Squats
30 Situps
30 American Swings
30 Box Jumps
30 Burpees
30 Wall Balls
400m Run
30 Squats
30 Situps
30 American Swings
30 Box Jumps
30 Burpees
30 Wall Balls
400m Run
Recovery – 5 min
Everything!
Sport
In CrossFit Sport
Google Doc
