Bootcamp
Friday, February 24th, 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
Good Mornings
Strict Press Demo / Practice / Form Checks
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Good Mornings
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
23.2A:
Complete AMRAP 15 minutes:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
SCALED
23.2A:
Complete AMRAP 15 minutes:
5 burpees to target
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee targets after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
FOUNDATIONS
23.2A:
Complete AMRAP 15 minutes:
5 burpees
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
AMRAP 14
Rx
23.2A:
Complete AMRAP 15 minutes:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
SCALED
23.2A:
Complete AMRAP 15 minutes:
5 burpees to target
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee targets after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
FOUNDATIONS
23.2A:
Complete AMRAP 15 minutes:
5 burpees
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)