Tuesday, August 25th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Plate Hops
30 Seconds Front Rack Elbow Rotationshttps://www.youtube.com/watch?v=A1WxWFbPmok
8 Inchworms to Push Up
2 Rounds
10 Muscle Cleans
10 Cleans
2 HSPU or 5 Push Ups
5 KB Swings
5 Sit Ups

Strength

Every 1:30 Minutes on the Minutes × 6 Rounds
Clean 2 Reps @80% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Weighted Butterfly Liftshttps://www.youtube.com/watch?v=C1Fqgz3Z4T8
Even Minutes). 8-20 per Side Alternating Supine Single Leg Lowerhttps://www.youtube.com/watch?v=0iE0jPEhxng

WOD

AMRAP / For Reps

Workout Format

8 Minute AMRAP

Elite

4 HSPU
8 KB Swings (70/50)
12 Sit Ups

Competitive

4 Pike Push Ups
8 KB Swings (50/35)
12 Sit Ups

Performance

4 Push Ups
8 KB Swings (35/25)
12 Sit Ups

Stimulus

1) This Is 2009 Crossfit Games Event 7. Top Athletes Got 172 Reps (M) / 154 Reps (F).
2) Try to Move at a Steady Pace During the Entire Workout.

Cooldown

Shoulder Stretch
Seal Stretch