*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises
1. SB Front Loaded Squat (Hold 3s at bottom) *Hold weight across elbows – clasping palms together *Push chest out into bag *Feet shoulder width *Lock shoulders back & down – Squeeze *Hinge from hip *2B’s
2. Forward-Backwards Slalom to Sprint (switch direction each rep) *Perform 3 cones slalom-sprint to 4th cone 5-10 yards away) *A forward-backwards slalom is a lateral movement *The boot camper faces the cones and weaves through the cones using lateral movements, small adjustment steps, moving forwards slightly to 3rd cone *Stay low and be quick
3. MB Underhand Explosive Toss *Preferably Throw Ball Into Wall *Can also do with a partner if no wall
4. Jumping Pull-ups *Neutral grip-palms facing each other if possible *Lock shoulders back & down *Toes Up *3B’s
5. Backwards Lunges with DB/MB/Plate Straight Arm Raise *Alt. sides for lunge as you bring weight up *3 B’s-keep tuck *Move from center
6. Battle Rope Double WaveàSquat Thrust *Perform double waves with rope 5x–>squat thrust (Burpeee into plank position *do not touch chest to ground) *2B’s *Stay tight- keep hips stable and avoid arching back with squat thrust
7. Modified Handstand Push-ups *Keep hips over shoulders *Place knees on bench or box or do modified form (downdog position) *Head and knees/feet should be close to bench or box *elbows in *Lock shoulders back & down http://www.crossfitinvictus.com/wod/friday-february-20-2009/ *Modify with push-up hold
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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