CrossFit
Warmup/Preparation – 15 min
Dynamic Warm Up
+
Partner Med Ball Throws
Skill – 15 min
Create teams & movement practice
Conditioning – 15 min
Teams of 3 complete the following for time:
100 Partner Wall Balls
100 Partner Passing Med Ball Situps
100 Synchro Burpee Box Jumps
*One person is holding a plank at all times in order for reps to be completed
Recovery – 15 min
Groin stretch against wall 4 min
Couch Stretch 2 min ea side
Straddle Stretch 4 min
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm Up
+
Partner Med Ball Throws
Skill – 15 min
Create teams & movement practice
Conditioning – 15 min
Teams of 3 complete the following for time:
100 Partner Wall Balls
100 Partner Passing Med Ball Situps
100 Synchro Burpee Box Jumps
*One person is holding a plank at all times in order for reps to be completed
Recovery – 15 min
Groin stretch against wall 4 min
Couch Stretch 2 min ea side
Straddle Stretch 4 min
Sport
In Sport
1) Dynamic
2) with each of the below sets add a little weight
as you go. Emphasis is on techinque
Shoulder Press: 3 behind – 3 infront
Push Press: 3 behind – 3 infront
Tall Push Jerk:3 behind – 3 infront
Push Jerk: 2 behind – 2 infront
Tall Jerk: 2 behind – 2 infront
Jerk: 2 behind
3) 5×3 Clean & Jerk @ 75% (drop ea rep)
4) Scaled Version of 16.2
