Week 2 Day 3

Posted: 25th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – Boot Camp

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Warm-up

Boot Camp Warm-up (No Measure)

Dynamic group warm-up led by coach; athletes line up at the end of the rubber mats, perform movement til the end of the rig, turn around and easy jog back in line. Movements:

– Easy jog down

– High knees

– Butt kicks

– Pull knee in front

– Pull ankle back

– Side shuffle L, R

– Carioca L, R

– Alternating soldier kicks

– Toe touches

– Walk up on your toes

– Lunge with a twist

– Long strides backwards

– Broad jumps

– Inch worms w/ push-up

– Crab walk

– Bear crawl

– Sprint down halfway and back, jog down (x3)

Then, athletes spread out into group into sets of 10-20:

– Jumping jacks

– High knees

– Butt kicks

– Mountain climbers

Metcon

Metcon (AMRAP – Reps)

Death by burpees:

Minute 1: 1 burpee

Minute 2: 2 burpees

Minute 3: 3 burpees

Performed until the athlete cannot complete the required # of burpees.

To modify, athlete does not have to touch chest/hips to ground.

Metcon

Metcon (No Measure)

Core work:

1. Accumulate 2 minutes holding 2 DBs/KBs overhead. Concentrate on stacking shoulders over ribs, hips, knees, ankles and actively keeping core tight.

2. Complete 30 mountain climbers.

Warm-up

Boot Camp Cool-down (No Measure)

Group stretching: stretch ankles, calves, shins, quads, hamstrings, hips, core, shoulders, neck.

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