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

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (5 Rounds for time)

EMOM

Every 5 minutes for 25 minutes

10 single arm DB clean & Jerk 50/35

15 wall Balls 20/14

10 Alt snatches 50/35

15 cal Bike
Score is total time to complete each 5 minute Emom

Combat Fitness Deck of Cards

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Bike or row for 10 min to warm up for deck of cards

Metcon

30 min clock:

Pick a card from the Combat deck of cards.

You can complete by yourself or with a partner. Continue to draw new cards until time expires!

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Behind Head Shoulder Press (3×2)

1×10 @ 60%

2×5 @ 70%

3×2 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Deadlift 185/135

10 box Jumps 24/20

20 sit-ups

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Snatch Ladder (1×5)

5 @ 50% of 1 RM

5 @ 60% of 1 RM

5 @ 70% of 1 RM

5 @ 80% of 1 RM

5 @ 90% of 1 RM

Metcon

Metcon (Time)

16-14-12-10-8

Power Snatches 95/65

HRPUs

Knees 2 elbow

300m Row on the dashes

Boot Camp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Tabata

Coaches choice!!

Metcon

10 rounds:

10 wall balls

10 med ball sit-ups

10 db squats

100 m run

Remaining time work on skills 😃

9-25-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (Time)

3 Rounds for Time:

25 DB Stepups (24″/20″) (50#/35#) or (35#/20#)

50 DU (150 SU)

25 DB Deadlifts

50 DU (150 SU)

25 DB Push Press

Boot Camp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

7 AMRAP

200 run

14 V-Ups

Metcon

6 rounds

1 min Row

1 min Singles

1 min Lunges

1 min Box Step Overs

1 min Rest

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Paused Front Squat (3×3)

2-Count Pause Front Squat

1×5 @ 50%

2×4 @ 60%

3×3 @ 70%

Metcon

Linchpin Test 1 (Time)

400m Run

Fran 75/55

400m Run

Fran 75/55

400m Run

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Power Cleans + 1 Squat Clean (8×1)

8 min EMOM @70 to 80% of 1RM hang power Cleans

Metcon

Metcon (Time)

Buy in 100 DUs

5 rounds

10 cal Bike

5 squat clean and Jerks 135/95 RX+ 155/105

Cash out 100 DUs

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