Crossfit Nation in Easton MD Workout of the Day, Boot Camp

Monday

Warm up:  500m Row, T band 2x8 Group Burgener

Lift E2MOM

1. Snatch/Clean
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%

2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
 
4. Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
 
5. Gymnastics Pull Conditioning (Any variation)
For time:
Ninjas: 5x6 unbroken Muscle ups, rest as needed between sets
Advanced: 6x5 unbroken Muscle ups, rest as needed between sets
Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets
Novice: 15x2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare and learn.

 

Boot Camp:  Push press 5x8, Back squat 5x8, conditioning as prescribed.

Tuesday

Warm up: 2 min row, 3 min PVC mobility as needed, then AMRAP 6:  20 KBS (American), 5R kb thrusters, 5L kb thrusters, 6 burpees.

Take an additional 5 minutes to go over movements

1. Conditioning
"Bouncy House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#) 
6 Jerks (95/65#)
Time remaining: Max Calorie Bike/row
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#) 
6 Jerks (135/95#)
Time remaining: Max Calorie Bike/row
Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Bike/row

2.  Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken HSPU
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

 

wednesday

Warm up 8 minutes:  row/run, then with an empty barbell perform AMRAP 6 of Bear Complex, do not combine movements. During warm up, coach will discuss technique.  There is NO time to waste between exercises today!

Lift E2MOM Clock does not stop between exercises. With the first set, you may perform more than rx’d reps as needed.

1.  Clean & Jerk (2 cleans, 1 jerk –power)
60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2

2.  Clean Pull
85% 5x4

3.  Front Squat—move directly to conditioning, put equipment away after.
70% 5x4

4.  Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

5.  Stamina Conditioning
EMOMx6:
Odd:  AMRAP TTB or variation
Even:  Rest

Boot Camp:  1. 10! Power clean, situps2. AMRAP 20 of 5 pull ups, 10 push ups, 15 air squats, 20 cal row.   

 

THURSDAY

Warm up:  Alternating Tabata:  squat, burpee, wall ball, sit up

1. Conditioning

22-18-14-10-6-2 ring rows, pistols

2. Conditioning

EMOM 20 :  1 rope climb, 2 TGU, rest  

 

friday

Warm up:  with PVC or light barbell:  Pass thrus, then Burgener with Skill transfer

1. Snatch or BTN Complex
65%/2 à 1 set of 2
70%/2
à 1 set of 2
75% 3 x 2
à  3 sets of 2 reps at 75%
80% 4 x 1
à  4 sets of singles at 80%

BTN Complex:  1 Push press, 1 push jerk 7x3 PYOW

2. Clean & Jerk
65%/2
70%/2
(75%/2)3
(80%/1)4

3. Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2

4. Conditioning
Row 1,000m
Directly into:
21-15-9
OHS (115/80#)
KB Swings (32/24kg)

SATURDAY

1. Strength

Press 5x8

 

2. Conditioning

400m Run

10 Hang power cleans

25 burpees

1 minute plank hold

25 Burpees

10 hang power cleans

400m Run

 

sunday

1.  Strength Conditioning
20 Thrusters (135/95#)
Rest 3 Min
15 Thrusters (185/135#)
Rest 3 Min
9 Thrusters (205/145#)

 

2.  Condtitioning
EMOMx5:
12 Hang Power Cleans (135/95#)
Directly into:
EMOMx5:  
12 Push Jerks (135/95#)
Directly into:
EMOMx5:  
12 TTB
Directly into:
3RFT:
21-15-9 Calorie Row
42-30-18 Wallballs (20/14#)