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Bootcamp 12/13

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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24-20-16-12-8-4 (Time)

back squats (65/95)(85/125)

push-ups

box jumps (on stacked plates)

for total time: (Time)

50 air squats

50 alternating back lunges

200 m run (to the bottom of the hill)

40 air squats

40 alternating lunges

200 m run back to the gym

30 air squats

30 lunges

200 m run back to the bottom of the hill

20 air squats

20 lunges

200 m run back to the gym

10 air squats

10 lunges

WOD 12/12

Rising CrossFit Ballantyne – CrossFit WOD

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Front Squats

6×2

3 sec pause in the hole

try to increase weight each set

4 RFT: (Time)

15 DL (125/185)(155/225)

20 med ball cleans (14/20)

15 T2B/hanging knee raises or supermans (on the floor)

Bootcamp 12/12

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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For total time: (Time)

800 m run

40 front rack lunges (35/45)

600 m row

40 thrusters (35/45)

400 m run

40 ab mat situps

200 m row

40 Kb swings (1/1.5)

27 minute cap

front squats

5×3

try to increase weight each set

Intro to Fitness 12/12

Rising CrossFit Ballantyne – Intro to Fitness

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Teach the front rack position/front squat

5×3

technique and then increasing weight if possible

Chipper (Time)

50 cal row

40 wall balls

30 KB swings

20 burpees

cash out: 50 ab mat situps

WOD 12/11

Rising CrossFit Ballantyne – CrossFit WOD

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Every 90 seconds complete:

7 deadlifts @ 65% 1 RM

5 total rounds

4 RFT: (Time)

15 power snatch (55/75)

12 bar facing burpees

9 strict press

bootcamp 12/11

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

gliders across the room

16 KB or DB goblet squats

front rack lunge with KB or DB back to the start

12 push press

run back to your glider

3×800 m run (Time)

Partner work/rest—-rest while your partner runs

CrossFit 12/10

Announcements

We will have a regular schedule tomorrow. The one exception is 5:15 am express outdoor speed is canceled.

Rising CrossFit Ballantyne – CrossFit WOD

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12 min EMOM:

4 Rounds:

min 1: 8 push press (85/125)(105/155)

min 2: pull-ups (10-15)(15-20)(or practice kip)

min 3: air squats (25-30 reps)

4 RFT: (Time)

30 wall balls

15 power cleans (65/95)(95/135)

30 ab mat situps

Intro to Fitness 12/10

Announcements

We will have a regular schedule tomorrow. The one exception is 5:15 am express outdoor speed is canceled.

Rising CrossFit Ballantyne – Intro to Fitness

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Shoulder to Overhead

-Learning proper overhead pressing technique

strict press

push press

push press 5×3

21-15-9-6-3 (Time)

push press (light)

bar facing burpees

ab mat situps

Bootcamp 12/10

Announcements

We will have a regular schedule tomorrow. The one exception is 5:15 am express outdoor speed is canceled.

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

350 m row

15 deadlifts (105/155)(135/195)

15 ring rows or pull-ups

push press

5 sets of 5

try to increase weight each set

CrossFit 12/9

Announcements

We will have a regular schedule tomorrow. The one exception is 5:15 am express outdoor speed is canceled.

Rising CrossFit Ballantyne – CrossFit WOD

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front squats

5×3

increase weight each set

21-18-15-12-9-6-3 (Time)

SDLHP (55/75)(75/105)

bar facing burpees

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