Friday Boot Camp – Rize Nation Athletics

Friday Boot Camp


Friday Boot Camp

TriQ CrossFit – J-town Boot Camp

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Warm-up (No Measure)

7 min EMOM

*Each exercise is 1 minute

1) calf stretches

2) spiderman

3) high knees

4) burpees

5) jumping squats

6) jumping Jack’s

7) inch worms

Metcon (Weight)

Back Squat

10 min EMOM

*introducing Back Squat from the rack.

*PVC pipe or Bar

Rounds 1-5 – 5-8 reps

Rounds 6-10 – 3-5 reps

*Build in weight each round

*record heaviest weight

CrossFit Games Scaled 18.3 (Time)

2 rounds for time of:

100 single-unders

20 overhead squats

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches

100 single-unders

12 chin-over-bar pull-ups

*Men perform 45-lb. OHS, 35-lb. DB snatches

*Women perform 35-lb OHS, 20-lb DB snatches

*Scale to Jumping PU

*Scale the OHS squat to training bar or PVC if needed

* For every rep not completed add to you time. (Every 60 reps not completed is 1 min)

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