Fitness
Bench Press 10 Rep Max
Fitness - 3 Rounds
- 10 Snatch (75#/55#)
- 15 Pull-ups
- 20 Thruster (75#/55#)
Competitor
Bench Press 10 Rep Max
Competitor - 3 Rounds
- 10 Snatch (115#/75#)
- 15 Chest to Bar Pull-ups
- 20 Thruster (115#/75#)
Bootcamp
511Brutum - Day 1
- 3 Heavy Set Complex: Snatch Deadlift+Hang Snatch+Snatch
- 3 Heavy Set Complex: 2 Power Clean+2 Jerk
- Pause Back Squat 5X3 across @ 65-75% 1RM
- Max L-Sit for time
Fitness
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
511BRUTUM - Day 7
Rest Day
Fitness
Push Press 10 Rep Max
"Diane" 21-15-9 Reps:
- Deadlift (225#/155#)
- Handstand Push-ups
Bootcamp
511BRUTUM - Day 6
- Good Mornings 8X3 across
- 4 Sets of max effort unbroken Muscle-ups
- 100 Abmat Sit-ups + 100 Hip Extensions
Fitness
Snatch
For Time:
- 1000M Row
- 50 Toes to Bar
- 800M Run
- 50 Abmat Sit-ups
Bootcamp
511BRUTUM - Day 5
- 5 Set Complex: Snatch Deadliift + High Hang Snatch + Low Hang Snatch
- 3 Set Complex: High Hang Clean + Mid Hang Clean + Low Hang Clean + Jerk
- Front Squat 6X4 @ 75-85% of 1RM
Fitness
L-Pull Ups
10-9-8-7-6-5-4-3-2-1 Reps
- Strict Press (95#/65#)
- Strict Pull-ups
Bootcamp
511BRUTUM - Day 4
Fitness
Back Squat - 20 Rep Max
7 Minute AMRAP
- 3 Ring Push-ups
- 3 Kettlebell Swing (55#/35#)
- 6 Ring Push-ups
- 6 Kettlebell Swing (55#/35#)
- Continue: 9,9...12,12...15,15
Bootcamp
511BRUTUM - Day 3
- Deadlift 8X3 across
- 20 RM Clean
Fitness
Clean High Pull From the Floor
15-12-9-6-3 Reps
Cash-Out: 30 GHD Sit-ups (not timed)
Bootcamp
511BRUTUM - Day 2
- 20RM Back Squat
- Max set unbroken alternating pistols
Fitness
Kips/Squats
Mobility
20 Minute AMRAP
- 175 Double Unders
- 20 Pistols (alternating)
- 20 Bar Muscle-ups
- 20 Shoulder to Overhead (135#/95#)
- 20 Overhead Squat (135#/95#)
Bootcamp
511BRUTUM - Day 1
- Single Heavy Snatch
- Single Heavy Clean & Jerk
- Overhead Squat, 5X3 @ 75-80% of 1RM
Fitness
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Bootcamp
511BRUTUM - Day 7
Rest Day
Fitness
Clean & Jerk
Partner WOD (one person working at a time)
- 500M Row (each person)
- 50 Deadlifts (275#/185#) - Resting person holds goblet squat (70#/55#)
- 50 Toes to Bar - Resting person holds a handstand or plate OH (45#/25#)
Bootcamp
511Brutum - Day 6
- Clean Grip Deadlift 5X3 at same weight, pause 3 seconds just above knee
For Time - Alternating HSPU & Pistols
- 10-8-6-4-2 Handstand Push-ups
- 20-16-12-8-4 Pistols
Fitness
Max Weighted Pull-up
2 Rounds
- 200M Run - Rest
- 400M Run - Rest
- 600M Run - Rest
** Rest equal to work/rest ratio **
Bootcamp
511BRUTUM - Day 5
- Snatch 10X1 @ 70% 1 RM
- Clean & Jerk 10X1 @ 70% 1 RM
- Pause Front Squat 5X3 @ same weight, 3 seconds pause at bottom
- 10 Minute EMOM: 5-7 Toes to Bar
Fitness
Back Squat
"Jackie"
- 1000M Row
- 50 Thruster (45#/35#)
- 30 Pull-ups
Bootcamp
511BRUTUM - Day 4
Fitness
Hang Snatch High Pulls
2 Rounds
- 10 Kettlebell Swing (70#/55#)
- 20 GHD Sit-ups
- 30 Hip Extensions
- 40 Abmat Sit-ups
Bootcamp
511Brutum - Day 3
- Deadlift 5X3 at same weight
- 20 Rep Max Push Press
- Row 5X300M, rest 1 Minute between rounds
Fitness
Shoulder Press
4 Rounds
- 400M Sprint
- Handstand Push-ups, Max Effort Unbroken
- Rest 1 Minute
Bootcamp
511Brutum - Day 2
Snatch
Clean & Jerk Complex
- 3 Times at max weight: Clean + Hang Clean + Jerk
Back Squat
Gymnastics
- 1 set Max unbroken Muscle-ups, Scale - Chest to bar pull-ups
Fitness
Partner Wall Ball Toss Relay
Mobility
8 Minute AMRAP
- 1 Hang Clean (155#/105#)
- 2 Front Squats (155#/105#)
- 1 Shoulder to Overhead (155#/130#)
- 3 Muscle Ups
Bootcamp
511Brutum - Day 1
- 3 Rep Max Front Squat
- 10 Rep Max Power Snatch
Fitness
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Competitor
Open Gym from 10 am to 12 pm, Members & CrossFit Experienced People Only
Fitness
Hang Clean High Pulls
Partner WOD (One person working at a time)
- 50 Front Squats (185#/125#)
- 30 Burpees
- 50 Deadlift (185#/125#)
- 30 Burpees
- 50 Kettlebell Swing (70#/55#)
- 30 Burpees
Fitness
Back Squat
For Time:
- 60-40-20 Wall Balls (20#/14#)
- 30-20-10 Pull-ups
** Alternate movements **
Fitness
8 Minute EMOM
- 20 Second Chin over bar hold (Odd)
- 20 Second Ring support hold (Even)
For Time:
100 Double Unders
3 Rounds:
- 10 Hang Power Clean (185#/125#)
- 15 Handstand Push-ups
- 20 Box Jumps (24"/20")
100 Double Unders
Fitness
Shoulder Press
"Tabata Something Else"
- Pull-ups
- Push-ups
- Sit-ups
- Squats
Fitness
Mobility
5 Rounds:
- 7 Deadlift (255#/165#)
- 7 Burpee
- 7 Over the Box Jumps (24"/20")
Fitness
14 Minute EMOM
- Complex: 1 Power Snatch + 1 Hang Snatch
For Time:
- 21 Power Snatch (115#/75)
- 21 Lateral Bar Burpee
- 15 Overhead Squat (115#/75)
- 15 Lateral Bar Burpee
- 9 Snatch (115#/75)
- 9 Lateral Bar Burpee
Fitness
"Amy, Brian & The Twins"
With a Running Clock Complete:
3 Rounds For Time:
- 10 Power Snatch (96#/65#)
- 10 Handstand Push-ups
** At the 10 Minute Mark, Complete:
3 Rounds For Time:
- 10 Thruster (95#/65#)
- 10 Chest to Bar Pull-ups
** At the 20 Minute Mark, Complete:
3 Rounds For Time:
- 10 Box Jumps (24"/20")
- 10 Toes to Bar
Fitness
Back Squat
2 Rounds:
- 800M Run
- 100 Double Unders
- 1000M Row
Fitness
Shoulder Press
3-6-9-12-9-6-3 Reps
- Power Clean & Jerk (135#/95#)
- Burpee
Fitness
Double Under/Triple Under
4 Rounds
- 50 Air Squats
- 5 Bar Muscle ups
- 5 Box Jumps (40"/30")
- 500M Row
Fitness
14 Minute EMOM:
- Clean + Hang Clean + 2 Split Jerk
6 Rounds of:
- 7 Shoulder to Overhead (155#/105#)
- 25 Double Unders
Cash-Out (not timed)
Fitness
Snatch Balance/Pause Overhead Squat
"Nancy" 5 Rounds
- 400M Run
- 15 Overhead Squat (95#/65#)