Tuesday, April 21st, 2026 - Bootcamp
General Warm-Up
3 Rounds
10 1¼ Air Squats
10 Push Ups
10 DB Snatches
Strength
Front Squat Every 2 Minutes on the Minute
Push Hard on Set 3 Aiming for A Potential Higher Rep PR
Then Decide If You Want to Do Lighter Back Off Sets
Or Build with Some Heavy Sets.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max
WOD
Ellen - 3 Rounds for Time
Elite
20 Burpees
21 Alt. DB Power Snatch (50/35)
12 Dual DB Thrusters (50/35)
Competitive
20 Burpees
21 Alt. DB Power Snatch (35/25)
12 Dual DB Thrusters (35/25)
Performance
20 Burpees
21 Alt. DB Power Snatch (25/15)
12 Dual DB Thrusters (25/15)
Stimulus Points
Classic CrossFit workout. Move at a steady pace and leave energy to do the thrusters unbroken.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes).10-15 Glute Bridges
Even Minutes). 30-45 Seconds Plank
Cooldown
OptionalQuad Stretch
Prayer Stretch