4X4 Workout

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Take first 10 min to get stretched out and ready for warmup

Warm-up

Athletes Choice. Take 5 min to get warmed up for the workout

Metcon

Two times through all movements 45 sec of work / 15 sec of rest (top to bottom)

Please set clock to 32 rounds of 45sec/15sec

Metcon (No Measure)

1. Cardio

– Jumprope

– High Knees

– Burpees

– Jumping Jacks

2. Strength

– Pushups

– DB Alt. lunges

– DB Thrusters

– Dips

3. Cardio

– Speed Skaters

– Bike

– Mountain Climbers

– Wall Ball shots

4. Abs

– Plank

– Bicycle crunches

– V-ups

– Reverse crunches

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (3×2)

12 min EMOM(3 Rounds)

Min 1 – 6 Front Squats @ 65%

Min 2 – 4 Front Squats @ 70%

Min 3 – 2 Front Squats @ 80%

Min 4 REST

All % are of your 1RM

Record your 3 sets of 2

Metcon

Metcon (Time)

2 Rounds:

400m Row

10 Hang Power Cleans, 135/95 RX+155/105

5 Ring Dips. RX+Ring MUs

10 Hang Squat Cleans, 135/95 RX+155/105

400m Run

2 Minute rest

10-1 / 1-10

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

1 mile bike

Metcon

Metcon (No Measure)

10 – 1 box jumps

1 – 10 burpees

** Row or run 200 after each set**

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Deadlift (3×4)

1×4 @ 60%

2×4 @ 70%

3×4 @ 80%

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155

1-2-3


Rope Climb

21-15-9

Calorie Bike

8-29-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (No Measure)

Warmup-ish

2 Rounds

50 Squats

40 Situps

30 Lunges

20 Pushups

10 Burpees

Then:

Every 2 Mins for 20 Mins

5 Cal Bike

5 DB Thrusters (50#/35#)

Saturday, August 28, 2021

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (Time)

3 Rounds for Time:

10 Devils Press (50#/35#) or (35#/20#)

30/20 Cal row

Rest; then

3 Rounds for Time:

100 DU (250 Singles)

15 DB Hang Clean (Same weight as above)

15 Burpee over DB

The Final Countdown

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

Metcon (No Measure)

50 Air Squat

40 Jumping jacks

30 second high plank

20 alt front lunges

10 push ups

50 crossing mountain climbers

40 high knees

30 sec hollow hold

20 alt side lunge

10 burpees

50 jump squat

40 bicycle crunches

30 second low plank

20 alt reverse lunge

10 plank push ups

50 jump ropes

40 flutter kicks (l+r=1)

30 alt jump lunge

20 donkey kicks (l+r=1)

10 burpees

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

25 Hang Power Snatches, 95/65 RX+135/95

25 Burpee Box Jump Overs, 24/20

50 Sit-Ups

25 S2Oh, 95/65 RX+135/95

25 Burpee pull-ups RX+C2Bar Pull-Ups

50 Sit-Ups

25 Overhead Squats, 95/65 RX+135/95

25 Burpee Over the Bar

50 Sit-Ups

Skills

With Time remaining in class. WORK ON THEM SKILLS

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (3×2)

12 min EMOM(3 Rounds)

Min 1 – 6 Back Squats @ 65%

Min 2 – 4 Back Squats @ 70%

Min 3 – 2 Back Squats @ 80%

Min 4 REST

All % are of your 1RM

Record your 3 sets of 2

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 left arm DB clean & Jerks 50/35

10 lunges (L+R=1)

30 DUs

10 push ups

5 right arm DB Clean & Jerk 50/35

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 Snatch + 1 Snatch Balance (3×1)

5×1 @ 60%

4×1 @ 70%

3×1 @ 80%

% off 1RM Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m run

10 HSPUs

5 snatch’s 95/65 RX+155/105

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