Monday, August 10th, 2026 - Bootcamp

General Warm-Up

1 Rounds
15 PVC Pass Throughs
10 Air Squats
10 PVC Overhead Squats

2 Rounds
5 Wall Balls
5 Empty Bar Back Squat
5 Empty Bar Squat Snatches

Strength

For 15-20 Minutes Build To A Heavy Back Squat Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Single DB Split Squat Left
Even Minutes). 8-12 Single DB Split Squat Right

WOD

For Time

Workout Format

3 rounds of: (Time Cap: 20 Minutes)

Elite

30 Wall Balls (20/14)
30 Squat Snatches (75/45)

Competitive

30 Wall Balls (14/10)
30 Snatches (75/45)

Performance

20 Wall Balls (14/10)
20 Snatches (45/35)

Stimulus

1) This Is Event 5 Of The 2009 Crossfit Games. The Top Score For Men/Women Was 11:18/11:01 While Many Athletes Did Not Finish.
2) Athletes Are Not Required To Touch The Floor On Each Snatch Rep But Must Go Below The Knee.
3) You Shouldn't Be Able To Go Unbroken Throughout The Workout.

Cooldown

Optional

Quad Stretch
Glute Stretch
Shoulder Stretch