Bootcamp
Tuesday, July 4th, 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
Row or Bike
Elevated Push-up
Step UPS
Pull-up Negatives
Hollow Hold
Front Squat Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Prayer Stretch
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
15 Plate Squat
On Coaches Call Out Front Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Supinated Bicep Curls
10 Pronated Bent Over Barbell Rows
Rest 30 Seconds
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
Row or Bike
Elevated Push-up
Step UPS
Pull-up Negatives
Hollow Hold
Front Squat Warm-Up:
20 Seconds Calf Stretch Right
20 Seconds Calf Stretch Left
20 Seconds Prayer Stretch
20 Seconds Kneeling Inner Thigh Stretch Right
20 Seconds Kneeling Inner Thigh Stretch Left
20 Seconds Deadbug
15 Plate Squat
On Coaches Call Out Front Squat Empty Bar (Enough Reps to See Everybody Do a Few and Make Corrections)
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Supinated Bicep Curls
10 Pronated Bent Over Barbell Rows
Rest 30 Seconds
Bathroom Break and Scaling Options:
Strength
Front Squats
Front Squat Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Front Squat
Coach Notes: Try to Beat or Match Previous Weeks Lift.
Front Squat Weight Warm-up (3 Minutes)
8 Reps @ Light Weight
5 Reps @ Moderate Weight
3 Reps @ Starting Work Weight
Build to a Heavy 5 Reps in 10 Minutes
Front Squat
Coach Notes: Try to Beat or Match Previous Weeks Lift.
WOD
Workout Format
For Time (12 minute time cap)
Competitive
21-18-15-9-6
Strict Pull-Ups
Push-Ups
Strict Pull-Ups
Push-Ups
Performance
21-18-15-9-6
Banded Pull-Ups
Elevated Push-Ups
Banded Pull-Ups
Elevated Push-Ups
Lifestyle
18-15-9-6-3
Ring rows
Elevated Push-ups
Coaches' Notes: Muscle Fatigue Is Going to Play a Big Role Here,
Manage That by Breaking Work Into Doable Sets.
Large Class Option:
In Pairs for Time
42-36-30-18-12
Pull-Ups Split
21-18-15-9-6
Sync Push-Ups
Ring rows
Elevated Push-ups
Coaches' Notes: Muscle Fatigue Is Going to Play a Big Role Here,
Manage That by Breaking Work Into Doable Sets.
Large Class Option:
In Pairs for Time
42-36-30-18-12
Pull-Ups Split
21-18-15-9-6
Sync Push-Ups
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Overhead Stretch
Single Arm Doorway Stretch
Band Lat Overhead Stretch