Monday, May 4th, 2026 - Bootcamp
General Warm-Up
15 Band Face Pulls
15 Wall Slides
3 Rounds
3 Strict Pull Ups or 8 Ring Rows
10 Air Squats
10 Barbell Shoulder Press
Strength
Front Squat Every 2 Minutes on the Minute.
Push Hard On Set 3 Aiming For A Potential Higher Rep PR Then Decide If You Want To Do Lighter Back Off Sets Or Build With Some Heavy Sets.
Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.
5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%
WOD
For Time (8 Minute Time Cap)
21-15-9
Elite
Thrusters (135/95)
Pull Ups
Competitive
Thrusters (95/65)
Pull Ups
Performance
Thrusters (75/45)
Jumping Pull Ups
Stimulus Points
This is a classic CrossFit Workout. There should be no hang ups, it’s meant to be a fast workout.
Accessory
Every Minute on the Minute X 6 Minutes
Odd Minutes) 8-12 Band Face Pulls
Even Minutes). 30-45 Seconds Plank
Cooldown
OptionalPrayer Stretch
Quad Stretch