Deck of Cards

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Battle Rope Tabata

Deck of Cards

30 min clock

❤️ – SU x 10 or DU x 5

♠️ – mountain climbers x 2

♦️ – box jumps

♣️ – KB swings

🅰️ – 15 burpees

🃏 – choice of 30 Cal bike or 1000 row

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

1 Push Press + 1 Split Jerk (2×1)

Warm up sets at or below 65%

2×1

2×1

Working sets

3×1 @ 70%

2×1 @ 80%+

% based off 1RM Push press

Metcon

Metcon (Time)

3 Rounds For Time

2 Rope Climbs

200m Run

15 Thrusters, 95/65

100m Run

Ab Day

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

Metcon (No Measure)

5 Rounds

– 60 sec plank

– 10 russian twist with plate

– 10 slam balls

– 30 sec superman

– 10 v- ups

– 10 T2B or K2C or Knee raises

– 30 sec hollow hold

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

High-Hang Snatch (3×2)

1×4 @ 60%

2×3 @ 70%

3×2 @ 80%

All @ 1RM High hang power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

21-18-15-12-9

Cal Row

Burpees

Then with time remaining max rounds of

10 box Jumps 24/20

5 snatches 155/105

Boot camp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

CHIPPER

1000 row

80 sit ups

60 singles

40 thrusters 75/55

30 cal bike

20 burpees

Then complete 2 rounds:

100 singles

30 push ups

25 k2chest

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press

1 Count Bench Press

1×8 @ 60%

1×8 @ 70%

2×8 @ 80%

1 sec pause at the bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

800m Run

Then in the remainder of the time AMRAP

5 DB Hang Power Cleans 50/35

5 DB Front Rack Squats 50/35

5 DB S2oh 50/35

2 minutes rest

8 Min AMRAP

800m Run

Then in the remainder of the time AMRAP

6 T2B

6 KB swings 53/35

6 Hand Release Push-ups

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

8 min EMOM

25 DU or 65 SU

Metcon

Metcon (No Measure)

25 min AMRAP

– 15 overhead squat with wall ball

– 100 run

– 15 Alt DB bicep curl

– 100 run

– 15 dips

– 100 run

– 15 sit ups

– 100 run

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (3×2)

1×4 reps @ 60%

2×3 reps @ 70%

3×2 reps @ 85%+

Metcon

Metcon (Time)

120 Double Unders

60 Wall Balls, 20/14

30/25 Calorie Bike

15 Ring dips RX+ Ring MUs

9-26-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (No Measure)

15-20 minutes to warm up and work up to the weight you are going to use, then:

EMOM 20: @ (185#/135#)

3 Power Cleans

3 Front Squats

3 Jerks

Boot camp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

EMOM

Every 5 minutes for 25 min

10 push press

15 wall balls

5 dips- ring, matador or bench

200 m run

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