5-9-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Murph Prep

1 mile vested run

Metcon (Time)

With a partner: (Vested if you can)

100 Burpees

100M Run (both)

100 Squats

100M Run

100 Pushups

100M Run

100 Step Ups (30’/24″)

100M Run

100 Pushups

100M Run

100 Lunges

100M Run

Saturday Mash-Up

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (Time)

3 Rounds

8 Deadlifts, RX+ 225/185 RX 185/155

50 Double-unders

**Rest 4 Min**

15 Rounds

5 Burpees

5 chest to bar pull-up

**Rest 4 min**

2 Rounds for time of:

400 run

15 Toes-to-bar

10 Push Press RX+ 115/75 RX 95/55
Total time to finish including rest. Take your rest!!!

CrossFit

CrossFit Skiatook – CrossFit

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Strength

Arnold Press (4×8)

Metcon

Metcon (Time)

50-40-30-20-10

Russian Kettlebell Swings, 53/35

Air Squats

Then

25-20-15-10-5

Burpees

DB S2OH 50/35

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (3×2)

12 Min EMOM

min 1 – 6 OHS @ 55%

min 2 – 4 OHS @ 65%

min 3 – 2 OHS @ 70%

min 4 – REST

record your set of 2 @ 70%

Metcon

Metcon (Time)

5 rounds

50 DUs

200m run

2 Hang squat cleans 155/105 RX+185/125

10 cal bike

Murph Prep

MOVEMENT PREP

NOT FOR TIME

5 Rounds with a vest

5 push-ups

10 pull-ups

5 push-ups

15 air squats

Hola CINCO DE MAYO!!!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon

THE ANGRY MEXICAN (AMRAP – Rounds and Reps)

20 min AMRAP

5 Box Jumps 30/24

5 HSPUs

5 Power Cleans 135/95

5 Left Arm KB Thrusters 53/35

5 Right Arm KB Thrusters 53/35

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Snatch (1×1)

Take about 30 minutes to find a new 1RM

Metcon

Metcon (AMRAP – Reps)

15 Minute Ladder:

3 Power Snatches 75/55

3 Toes-to-Bar

3 Alt. Pistols

6 Power Snatches 75/55

6 Toes-to-Bar

6 Alt. Pistols

9 Power Snatches 75/55

9 Toes-to-Bar

9 Alt. Pistols

12 Power Snatches 75/55

12 Toes-to-Bar

12 Alt. Pistols

Etc.

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (4×2)

@ 85 to 95% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400m run

15 wall balls 20/14

100m KB farmers carry 53/35

10 Ring Dips

RX+ with a vest

5-2-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Murph Prep

1 Mile Run in Vest (if not raining)

10 Rounds in Vest (if raining):

5 Pullups

10 Pushups

15 Squats

Metcon (Time)

5 Rounds for Time:

20 HSPU

30 Deadlift (135#/95#)

40 Situps

50 DU

Rest 3 Minutes

Saturday

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon

Metcon (Time)

4 mu

2 cleans 95/65

4 hspu

2 cleans 135/95

4 rope climbs

2 cleans 165/115

4 mu

2 cleans 185/135

4 hspu

2 cleans 205/185

4 rope climb

2 cleans 225/155

4mu

2 cleans 255/165

4hspu

2 cleans 275/175

4 rope climb

30 minute cap

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bulgarian Deadlifts (4×8)

Stand a few feet in front of a bench that is about knee-high and place a barbell on the floor in front of your toes. Now rest the top of your right foot on the bench behind you. Bending your left knee, lower your body down until you can grab the barbell with a shoulder-width grip [1]. Using your left leg only and keeping your lower back in its natural arch, straighten your knee and stand back up with the bar (as in a normal deadlift) [2]. Then lower your body and the bar back to the floor- that’s one rep. Begin your second rep from that position. Do 3-4 sets of 6-8 reps on each leg, resting 90 seconds between sets.

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

1 deadlift

100-m run

2 deadlifts

200-m run

3 deadlifts

100-m run

4 deadlifts

200-m run

Etc.

Males: 275# Females: 185#

After Odd deadlifts 100m run

After Even deadlifts 200m run

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