CrossFit/Bootcamp Blended

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (Time)

31 Push Presses (75/55 lb)

31 Pull-Ups

31 Snatches (75/55 lb)

31 Sit-Ups

31 Toes-to-Bars

31 Push-Ups

31 Box Jumps (24/20 in)

31 Back Squats (75/55 lb)

31 Unbroken Double-Unders

31 Thrusters (75/55 lb)

31 Lunges

31 Burpees

Then, 365 meter Row
Scale weight as Needed

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

Metcon (Time)

31 Push Presses (75/55 lb)

31 Pull-Ups

31 Snatches (75/55 lb)

31 Sit-Ups

31 Toes-to-Bars

31 Push-Ups

31 Box Jumps (24/20 in)

31 Back Squats (75/55 lb)

31 Unbroken Double-Unders

31 Thrusters (75/55 lb)

31 Lunges

31 Burpees

Then, 365 meter Row
Scale Weight As Needed

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

31 Push Presses (75/55 lb)

31 Pull-Ups

31 Snatches (75/55 lb)

31 Sit-Ups

31 Toes-to-Bars

31 Push-Ups

31 Box Jumps (24/20 in)

31 Back Squats (75/55 lb)

31 Unbroken Double-Unders

31 Thrusters (75/55 lb)

31 Lunges

31 Burpees

Then, 365 meter Row

Deck of Cards for your BOOTY!!!

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Tabata

Squat Hold Tabata

Deck of Cards

30 MIn Clock

Hearts – reverse lunges (L+R=1)

Diamonds – squat jumps

Spades – donkey kicks (L+R=1)

Clubs – box step ups

Aces – 15 wall balls

Jokers – 30 Cal Bike

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 Hang Clean + 1 Power Clean (8×1)

8 min Emom you pick the weight

Metcon

Metcon (Time)

12-9-6-3

HSPUs

15-12-9-6

Power cleans 95/65 RX+135/95

150-120-90-60

Double Unders

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Choice of 36 Cal Bike or 600m Row

Metcon

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1 of

pull up or ring rows x2

goblet squats

DB push press

Wall Balls

** 45 sec plank hold on the dashes **

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (4×4)

2×2@70%

2×2@75%

4×4@80%

Metcon

Metcon (Time)

3 rounds

30 cal row

1 bear complex

20 KB Swings 50/35

1 bear complex

10 burpee’s

RX. 135/95 RX+ 165/110

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Plank tabata

Metcon

Metcon (No Measure)

30 min timecap

10 to 1 burpee box jumps

1 t0 10 DB thrusters

***complete 10/8 cal row after wach set***

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bent Over Row (2×6)

2×6 @ 63.2%

2×6 @ 74.1%

2×6 @ 82.3%

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

400 run

Metcon

Metcon (No Measure)

28 min EMOM (7 rounds)

Min 1 – 10 burpees

Min 2 – 50 DU or 150 SU

Min 3 – 12/8 Cal bike

Min 4 – 30 sec plank

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