Bootcamp
Friday, February 17th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Overhead Squat
Strict Press Demo / Practice / Form Checks
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Overhead Squat
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps building weight each set
Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps building weight each set
WOD
Workout Format
CrossFit Open 23.1
AMRAP 14
Rx
60 Calorie row
50 Toes-to-bars
40 Wallball Shots (20 / 14)
30 Cleans (135 / 95)
20 Muscle-ups
SCALED
60 Calorie Row
50 Hanging Knee Raises
40 Wallball Shots (14 / 10)
30 Cleans (95 / 65)
20 Chin-over-bar Pull-ups
FOUNDATIONS
60 Strokes on the Rower
50 Sit-ups
40 Wallball Shots
30 Cleans (45 / 35)
20 Push-ups
AMRAP 14
Rx
60 Calorie row
50 Toes-to-bars
40 Wallball Shots (20 / 14)
30 Cleans (135 / 95)
20 Muscle-ups
SCALED
60 Calorie Row
50 Hanging Knee Raises
40 Wallball Shots (14 / 10)
30 Cleans (95 / 65)
20 Chin-over-bar Pull-ups
FOUNDATIONS
60 Strokes on the Rower
50 Sit-ups
40 Wallball Shots
30 Cleans (45 / 35)
20 Push-ups