CrossFit / CrossFit Express

Strength
Sumo Deadlift
5x2
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Condtioning TC 18'
20 Back Squats
20 HSPU
Run 400m
15 Back Squat
15 HSPU
Run 400m
10 Back Squat
10 HSPU
Run 400m

scaled: 30/40 kg - 35/50 kg - 40/60 kg / pike push up
Rx: 50/70 kg - 55/80 kg - 60/90 kg

Bootcamp

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

Field 1:
Jumping jacks
Renegade row
KBPS

Field 2:
Erg bike
Knee raises
KBPS

Field 3:
Battle rope
Hollow hold
KBPS

Field 4:
Mt. Climbers
Side plank hip raises
KBPS

Field 5:
Sit ups
MB Squats 6/9Kg
KBPS

Field 6:
Jump rope (DU Practice)
Wall sit
KBPS
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* Each team is counting, how many Sit-ups they complete in 4 min.
Total score is the total amount of Sit-ups 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

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