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bootcamp 12/17

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

12 burpee box jumps (to stacked plates of same height)(20/24)

24 OH ball stationary lunges (14/20)

400 m run

Push Press

3×10

increase weight each set

Crossfit 12/17

Rising CrossFit Ballantyne – CrossFit WOD

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5 sets

1 Deadlift

2 Hang Cleans

2 Front Squats

Metcon (Time)

For Time:

800m run

25 Hang Cleans (65/95) (95/135)

25 Push ups

400m run

20 Hang Cleans

20 Push ups

200m run

15 Hang Cleans

15 Push ups

CrossFit Partner WOD 12/15

Rising CrossFit Ballantyne – CrossFit WOD

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4 RFT: (Partner work/rest) (Time)

12 weighted burpees

24 air squats

12 pull-ups

24 SDLHP(55/75)

P1 does 12 burpees, then P 2 does 12 burpees, then P1 does 24 air squats, then P2 does 24 air squats….etc.

CrossFit 12/14

Rising CrossFit Ballantyne – CrossFit WOD

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2, 12 minute AMRAPS: (five minute rest in between) (AMRAP – Reps)

*If large class, 1/2 can start on #1 and half on #2

AMRAP #1:

12 MINS:

15 KB goblet squats (1/1.5)

12 thrusters (35/45)(65/95)

9 DB plank row + push-up(Row R/Row L, 1 push-up = 1 rep)

AMRAP #2:

12 MINS:

10 burpees

16 KB lunges (front rack)(1/1.5)

20 med ball cleans

Bootcamp 12/14

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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for total time: (Time)

1K row

80 wall balls

60 KB swings

40 barbell step-ups (on stacked plates)(20/24)(35/45)

20 bar facing burpees

for total time: (Time)

800 m run

50 ab mat situps

800 m run

50 ab mat situps

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

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

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

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 12/11

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

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