Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

Metcon (Time)

20 min AMRAP

20 Push-ups

20 Burpees

20 Box jumps

20 Sit-ups

20 DB press

Skills

Use the rest of the class to work on your bingo cards!!!

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

20 min AMRAP

20 Push-ups

20 Burpees

20 Box jumps

20 Sit-ups

20 DB press 35/25

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

8 minute EMOM

– 5 burpees

– 10 sit ups

– 15 squats

Deck of Cards

❤️ – Cal Row

♠️ – HR pushups

♦️ – mountain climbers (L+R=1)

♣️ – knee to chest or raises

🅰️ – 15 heavy rope skips

🃏 – 800 run

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Assault Bike – 1 Minute Max Calories (Calories)

Metcon

Metcon (No Measure)

30 min timecap

100 run

5 burpees

10 sit ups

15 sec plank

20 SU Jump rope

Each round doubles once round is complete.

(ex. Round 2 – 200, 10, 20, 30, 40)

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

3 Position Snatch (4×1)

Squat Snatch + Mid Hang Squat Snatch + High Hang Squat Snatch
4×1@60%

4×1@ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Power snatches 95/65

15 cal bike

25 DUs

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (No Measure)

25 min timecap (45 sec work 15 sec rest)

– bike or row

– DB curls

– DB bicep extensions or dips

– jump rope

– box step ups with dumbell

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Push Press (3×5)

1×3@60%

2×3@65%

3×5@70%

Metcon

Metcon (Time)

21-15-9

Devils press 50/35

T2B

400m Run on the dashes

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (3×10)

3×10 @60%

Metcon

Metcon (Time)

3 rounds

500m Row

6 squat cleans RX 135/95 RX+ 205/135

12 Pull-ups RX+ 6 Bar MUs

Fight gome bad

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Battle rope tabata

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Please set fight gone bad clock.

1 minute of work for each movement.

Scale as needed

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