Day One of the Harris Y's Weekday Warrior Bootcamp was a huge success this morning. Leonard Wheeler and I lead a crew of 40+ people through an intense introduction to CrossFit. It's not too late to sign up for Days 2 through 5!!...$5/ day.
See today's workout breakdown below.
FORM + TABATAS - XFit 9 Main Movements (Air Squat, Front Squat, OH Squat, Deadlift, SDLHP, Shoulder Press, Push Press, Push Jerk, MB Clean (skip!))
*Teach SQUATS - 1) Air Squat (w/ stack of 4 risers), 2) Front Squat (w/ DBs), 3) OH Squat (w/ bench top))
*TABATA #1: 9 Rounds of 20 sec. ON/ 10 sec. OFF - alternating rounds of the 3 squats
*Teach DEADLIFTS - 1) Deadlift (w/ DBs and 4 riser stack) and 2) Sumo Deadlift High Pull
*TABATA #2: 8 Rounds of 20 sec. ON/ 10 sec. OFF - alternating round of the 2 deadlifts
*Teach PRESSES - 1) Shoulder Press (w/ DBs), 2) Push Press, 3) Push Jerk
*TABATA #3: 9 Rounds of 20 sec. ON/ 10 sec. OFF - alternating rounds of the 3 presses
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OUTDOOR MET-CON SUPERSETS: Partner, Med Ball (shared), Heavy DBs (each)
A) 8 Min. AMRAP (As Many Rounds As Possible)
- 8 x Burpee
- Sprint short length of field there
- 8 x Tuck Jump (hands slap knees)
- Sprint back
- 8 x Push-Up
- Sprint there
- 8 total x Lunge Jump
B) “FOR TIME” PARTNER CHIPPER (split assignment w/ partner)
- 100 x Wall Ball
- 80 x Single-Arm Snatch
- 60 x DB Thruster
- 40 x Med Ball Clean (alternative: Med Ball Slam Squat)
- 20 x Man Maker (Row R-Push Up, Row L-Push Up, Hop-In, Clean and Jerk)
- 1 Mile Run
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