Bootcamp
Friday, March 3rd, 2023 - Bootcamp
General Warm-Up
8 minute AMRAP
8 cal Bike or 10 cal Row
8 Yoga Push-ups
8 Air Squats with a 2 second pause at the bottom
5 Broad Jumps
5 Band Push Press
Strict Press Demo / Practice / Form Checks
8 cal Bike or 10 cal Row
8 Yoga Push-ups
8 Air Squats with a 2 second pause at the bottom
5 Broad Jumps
5 Band Push Press
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
*final week of 3's start at a weight that feels comfortable yet challenging, make small jumps each set.
Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps building weight each set
*final week of 3's start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
Workout Format
CrossFit Open 23.3
Rx
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-unders
15 Snatches (95 / 65)
5 Wall Walks
50 Double-unders
12 Snatches (135 / 95)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double-unders
9 Snatches (185 / 125)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double-unders
6 Snatches (225 / 155)
SCALED
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Scaled Wall Walks
50 Single-unders
15 Snatches (65 / 45)
5 Scaled Wall Walks
50 Single-unders
12 Snatches (95 / 65)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-release Push-ups
50 Single-unders
9 Snatches (115 / 75)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-release Push-ups
50 Single-unders
6 Snatches (135 / 85)
FOUNDATIONS
For time:
5 Bear Crawls
50 Jumping Jacks
15 Snatches *(45/35)
5 Bear Crawls
55 Jumping Jacks
12 Snatches
5 Bear Crawls
60 Jumping Jacks
9 Snatches
5 Bear Crawls
65 Jumping Jacks
6 Snatches
Time cap: 12 minutes
If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.
*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.
Rx
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-unders
15 Snatches (95 / 65)
5 Wall Walks
50 Double-unders
12 Snatches (135 / 95)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double-unders
9 Snatches (185 / 125)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-ups
50 Double-unders
6 Snatches (225 / 155)
SCALED
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Scaled Wall Walks
50 Single-unders
15 Snatches (65 / 45)
5 Scaled Wall Walks
50 Single-unders
12 Snatches (95 / 65)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-release Push-ups
50 Single-unders
9 Snatches (115 / 75)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Hand-release Push-ups
50 Single-unders
6 Snatches (135 / 85)
FOUNDATIONS
For time:
5 Bear Crawls
50 Jumping Jacks
15 Snatches *(45/35)
5 Bear Crawls
55 Jumping Jacks
12 Snatches
5 Bear Crawls
60 Jumping Jacks
9 Snatches
5 Bear Crawls
65 Jumping Jacks
6 Snatches
Time cap: 12 minutes
If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.
*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.