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Bootcamp

Skill/Strength: Deadlift 10-8-6-4-2 reps, add 5/10kg per round

Starting weights:
Light: 25/40kg for all rounds
Rx: 50/70kg
Adv: 75/110kg

Conditioning: 3x Tabata (20'' work, 10'' rest/rotate)

Burpee pull-ups
Crab Walk
Jumping lunges
push-ups
renegade rows
2-DB/2-KB strict press
plank steps
deck squat to press 10/15kg

by FabianB

CrossFit / CrossFit Express

Skill: Every 90'' for 6 rounds
2 snatch pulls+2 power snatches+2 OHS

Conditioning:
8’ AMRAP
4 GTOH
30 DU

2 rest

3 rounds for time (9' TC)
400 m run
21 DL

Light: 15/20kg, 90 single unders
RX: 40/60kg
Adv: 45/70kg snatch instead of GTOH

by Martina

Gymnastics

Skill: kipping + butterfly pull-up

Week 3: Butterfly pull-up

Progression 1: Hang from bar and reverse cycle with legs

Progression 2: String 5x5 butterfly pull-ups together, small cycles, half ROM

Progression 3: Full butterfly pull-up (3x as many as possible with good form > break set immediately if out of rhythm)

Conditioning: Double Tabata (16 rounds, 8' total)
odd: 1-legged deck squat, alternating
even: push-up (adv: HSPU)

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