CrossFit / CrossFit Express

Strength
Sumo Deadlift
4x4
-----
Conditioning
16 Rounds (TC 20')
Alternating movements with a partner (8rds each)
1 Squat Snatch
2 Rope Climbs
3 Strict HSPU

scaled: 25/40 kg - 4 strict (banded) pull ups - DB strict press
Rx:50/75 kg

Extra
For Weight
Bulgarian Split Squats
6x8
(3 sets per leg)
Increase weight each set

Bootcamp

Battle field (Teams of 4)
3 Pers. are working, 1 rest
(4 min per Field + 1' Rest)

Field 1:
Superman hold /rock (arch)
Double DB Hang clean&jerk
Burpees

Field 2:
Assault Bike
Ring row
Burpees

Field 3:
Battle rope
Flutter kicks
Burpees

Field 4:
Sit-ups
Lateral Star hold
Burpees

Field 5:
Plank
Reverse SU
Burpees

Field 6:
Swimmer
Lateral squats
Burpees
-----
* Each team is counting, how many Burpees they complete in 4 min.
Total score is the total amount of Burpees in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....
Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

*** Number of fields can vary, depends on how many athletes are in a class

Comment