Wednesday, August 12th, 2026 - Bootcamp

General Warm-Up

1 Round
15 Pvc Pass Throughs
16 Alternating Lunges
5 Burpees

2 Rounds
3 Empty Bar Cleans
3 Empty Bar Thrusters
3 Toes To Bar Or 6 Leg Raises
10 Double Unders

Strength

Every 1:30 Minutes On The Minutes X 6 Rounds
Clean 2 Reps @77.5% 1 RM

Secondary Strength

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 4-12 Strict Toes To Bar
Even Minutes). Max Weighted Or Unweighted Plank

WOD

For Time

Workout Format

(Cap: 30 Minutes)

Elite

15 Cleans (155/100)
30 Toes-To-Bars
30 Box Jumps (24/20)
15 Ring Muscle-Ups
30 Dual Db Push Presses (40/25)
30 Double-Unders
15 Thrusters (135/95)
30 Pull-Ups
30 Burpees
75 Plate Overhead Lunges (45/25)

Competitive

15 Cleans (135/90)
30 Hanging Leg Raises
25 Box Jumps (24/20)
15 Chest To Bar Pull Ups
30 Dual Db Push Presses (30/20)
30 Double-Under Attempts Or 90 Single Unders
15 Thrusters (95/65)
20 Pull-Ups
30 Burpees
75 Plate Overhead Lunges (35/15)

Performance

15 Cleans (95/65)
30 Hanging Knee Raises
20 Box Jumps (20)
15 Chest To Bar Pull Ups
30 Dual Db Push Presses (20/10)
50 Single Unders
15 Thrusters (75/45)
20 Jumping Pull-Ups
25 Burpees
75 Plate Overhead Lunges (25/10)

Stimulus

1) This Is Event 8 Of The 2009 Crossfit Games. The Top Score For Men/Women Was 19:46/18:24. Many Athletes Were Cut From Competition At This Point With Some Finishing Just Before The Time Cap.
2) Nobody Finished This Workout Unbroken, Be Prepared To Take Short Frequent Breaks,
3) If More Than One Athlete Wishes To Do Muscle Ups Switch The Rings To Bar.

Cooldown

Optional

Hip Flexor Stretch
Quad Stretch
Lat Stretch
Shoulder Stretch