Boot Camp Strong


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Lat and Upper back foam roll

Weightlifting

Metcon (5 Rounds for reps)

Emom 10min

Odd max reps hand release push ups

Even rest

Metcon

Metcon (Time)

3 rounds

400m run w/45/25lb plate

20 toes to bar

20 ring dips

Accessory Work

Banded Face Pulls (3×30)

Down..Up..Down..Up


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Quad Smash

Banded Super Frog

Weightlifting

Back Squat (Every 2min x5 3 back squats at 85%)

Metcon

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Accessory Work

Banded Reverse leg curls (3×30)

12 Days of Christmas

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Warm-up (No Measure)

1 round

400m run

30 abmat sit ups

30 squats

30 DU’s

Metcon

12 Days of Christmas (Time)

1 Back Squat 255/185lb

2 Muscle Ups

3 Toes to Bar

4 HSPUs

5 Chest to Bar Pull Ups

6 Burpees

7 Push Press 135/95lb

8 Wall Ball 20/14lb

9 Hand Release Push ups

10 Lunges w/45/25lb plate over head

11 Double unders

12 Tire Flips

Go through the WOD as you would sing the song. Ex, on the first day of Christmas my trainer gave to me a 255lb Squat. On the second day of Christmas my trainer gave to me 2 muscle up and a 255lb squat. On the third day of Christmas my trainer gave to 3 Toes to Bar,, 2 MU’s and a 255lb squat. And so on till the song (WOD) is done.

Have a great Holiday and post time to comments.
40min cap

Hang in there

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Jerk Progression

3 Press

3 Push Press

3 Push Jerk

3 Split Jerk Push Press (from Split Position)

3 Split Jerk Balance

3 Split Jerk

Weightlifting

Metcon (6 Rounds for weight)

Every 90sec x6

2 jerk dips+ 1 split jerk @80%

Metcon

Metcon (Time)

4 rounds

30 double unders

10 HSPUs

10 Kettle bell swings 2/1.5p

Accessory Work

Banded Face Pulls (1×100)

Double Trouble

CrossFit 787 Mayaguez, Main – CrossFit

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Metcon

Group Warm Up (No Measure)

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Metcon

Metcon (AMRAP – Rounds and Reps)

8min

3 wall walks

6 evil wheels

9 lateral burpees
Rest 4

Metcon (AMRAP – Rounds and Reps)

8min

3 L pull ups

6 strict toes to bar

9 cleans 115/75

Snatch practice

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Snatch Progression

3 behind the neck snatch grip press

3 OHS

3 position snatch ballance

2 Hip PS

2 above knee PS

2 below knee PS

2 lift off

2 lift off pause PS

2 PS

2 PS pause OHS

2 Snatch
Mobility before progression

Banded Oly wall squat

It band smash

Weightlifting

Metcon (5 Rounds for weight)

Every 2min

2 snatches @80%
Focus on technique

**These are not touch and go

Metcon

Metcon (AMRAP – Rounds and Reps)

15min

200m run

25 wall balls 20/14

Accessory Work

Sit-ups (3×30 weighted )

Weekend grind

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Metcon (30 Rounds for reps)

30min EMOM

1-2×1 clean + hang clean 185/115

2-3 muscle ups

3-40ft shuttle run

4-5 HSPU

5-6 burpee box jump overs 30/24
Clean complex to be done unbroken

Shuttle run is 10ft out and back x4

Rx+

Clean complex 205/125

Strict HSPU

Before the weekend

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Quad smash

Couch stretch

Weightlifting

Metcon (12 Rounds for weight)

EMOM

Odd 3 back squats @80%

Even 8 strict toes to bar

Metcon

Metcon (Time)

4 rounds

40 double under

20 pull ups

10 deadlifts 225/155
Rx+

C2B

315/225

Accessory Work

Good Mornings (1×100 seated banded)

Bars goin up, on a Wednesday

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility

Banded front rack stretch

Lat foam roll

Weightlifting

Metcon (5 Rounds for weight)

Every 2 min

2 push press+1 split jerk
Add weight each round, final complex should be heavy

Metcon

Metcon (AMRAP – Reps)

10min

2-4-6-8-10……

Thrusters 115/75

Kettle bell swings 2/1.5p
Keep adding 2 reps each new round till time runs out!

Accessory Work

Banded Face Pulls (1×100)