Bootcamp
Friday, June 30th 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Kneeling Band Crunch
Push Press Specific Warm-Up:
On Coaches Call Out Front Rack Knee Bends
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes
On Coaches Call Out Push Press
Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Tap Penguin Jumps
2 Single Unders 1 Double Under
Double Tap Penguin Jumps
1 Single Under 1 Double Under
Double Tap Penguin Jumps
Double Unders
Db Snatch Specific Warm-Up:
On Coaches Call Out Db Sumo Deadlift
On Coaches Call Out Db Sumo Deadlit High Pull
On Coaches Call Out Db Snatch
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Bear Crawl Shuttles
Ring Rows
Assisted Ring or Box Dips
Walking Lunges
Kneeling Band Crunch
Push Press Specific Warm-Up:
On Coaches Call Out Front Rack Knee Bends
On Coaches Call Out Front Rack Knee Bend Drive Onto Toes
On Coaches Call Out Push Press
Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Tap Penguin Jumps
2 Single Unders 1 Double Under
Double Tap Penguin Jumps
1 Single Under 1 Double Under
Double Tap Penguin Jumps
Double Unders
Db Snatch Specific Warm-Up:
On Coaches Call Out Db Sumo Deadlift
On Coaches Call Out Db Sumo Deadlit High Pull
On Coaches Call Out Db Snatch
Bathroom Break and Scaling Options:
Strength
Push Press
Weight Warm-up
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Push Press
Coaches' Notes: Take Longer Rests as the Loads Get Heavier
Weight Warm-up
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Push Press
Coaches' Notes: Take Longer Rests as the Loads Get Heavier
WOD
Workout Format
EMOM 12, in Teams of 3
Competitive
A: 60 Double Unders
B: 8 Alt. DB Snatches (70/50)
C: Rest
B: 8 Alt. DB Snatches (70/50)
C: Rest
Performance
A: 45 seconds Double Under Practice
B: 8 Alt. DB Snatches (50/35)
C: Rest
B: 8 Alt. DB Snatches (50/35)
C: Rest
Lifestyle
A: 45 seconds Skipping
B: 30 Seconds Alt. DB Snatches
C: Rest
Coaches' Notes: If You Already Have Double Unders, You're Working on Building Big Sets. Otherwise You Should Be Looking to Practice Skipping/Double Unders. Also, You Are Moving a Heavier Than Usual DB Snatch, Make Sure Technique Feels Good and Move Weight up or Down as Needed.
B: 30 Seconds Alt. DB Snatches
C: Rest
Coaches' Notes: If You Already Have Double Unders, You're Working on Building Big Sets. Otherwise You Should Be Looking to Practice Skipping/Double Unders. Also, You Are Moving a Heavier Than Usual DB Snatch, Make Sure Technique Feels Good and Move Weight up or Down as Needed.
Cooldown
1 Minute per Stretch per Side
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch
Calf Stretch
Prayer Stretch
Forearm Stretch
Crossbody Shoulder Stretch