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10/15/2018

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CrossFit Seek and Destroy – Bootcamp

Metcon (AMRAP – Rounds)

“The Ken”

Buy In: 1,500m/1,000m Row

20 OH Tricep Extensions

20 Bicep Curls

500m Row

20 Chest Press

20 SB Bent Over Row

500m Row

20 TRX Tricep Ext

20 Hammer Curls

500m Row

20 Pushups

20 Single Arm Row e/s

500m Row

20 DB Snatches e/s

20 OH Situps

500m Row

10/15/2018

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

10 Bird Dogs

10 Fire Hydrants

10 Scared Cats

5 Clock Rotation

3 Inch Worms

21 Singles

10 Pass Throughs

15 Singles

10 Pass Throughs

9 Singles

10 Pass Throughs

10 Scap Push-Ups

:20 Dead Hang

10 Scap Push-Ups

10 Hanging Depression

10 Body Hugs

10 Should Rotation

Strength

Snatch

Find your 1RM Snatch 😈🤘🏻🙏🏻

Metcon

Metcon (Time)

“JT”

21-15-9

HSPU

Ring Dips

Push-ups

Metcon

Metcon (Time)

Every 5 Mins. For 20 mins.

12/9 Cal. Row

6 Burpees Over Rower

12/9 Cal. Airdyne

6 Burpees Over Rower

12/9 Cal. Row

10/14/2018

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CrossFit Seek and Destroy – OCR

Metcon (AMRAP – Rounds)

Buy in: 1 mile run

Sled drag

x3 Spear throw

x2 Tire flip

400m Run

Herc Hoist

20 Knees to Waist

1 min superman hold

1 min plank

Atlas Carry + 5 Burpees

x2 SB Stair Jog

20 Box jumps/ weighted stepups

x2 Rope Climbs/10 Walkups

Bucket carry to tracks

30 burpees

400m run

10/11

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CrossFit Seek and Destroy – CrossFit

Mobility

Warm-up (No Measure)

ROMWOD

Metcon

Metcon (AMRAP – Reps)

4 rounds

3 min work, 1 min rest

1 rope climb

20/17 cal row

with remaining time,

clusters 115/80

*score is total amount of clusters accumulated

scaled: 3 rope pulls from floor, 95/65

Rx+ 2 rope climbs, 135/95

10/09/18

By: 0

CrossFit Seek and Destroy – Bootcamp

50 cal row w/3 burpees every
10 cal
50 power jacks
50 KB deadlifts
50 air squats
50 full jacks
50 Alt toe touches
50 singles
50 box step ups
50 push ups
50 Mt climbers
50 summo squat with high pull
50 Alt snatches
50 KB swings
50 TRX rows
50 lunges
50 heal touches

10/08/2018

By: 0

CrossFit Seek and Destroy – Bootcamp

Metcon (Time)

1 min per exercise, 2 Rounds per station:

Buy In: 400m Run

SA Slider Pushups

Burpees

Plank

Banded Lat Pulldowns

Tricep Pullovers on Bosu

Airdyne

Chest Press

Hammer Curls

Break: 400m Run

DB Up/Downs

Power Jacks

OH Situps

Tricep Dips

TRX Row

X-Mountain Climbers

Concentration Curls

Arnold Press

Buyout:

400m Run

100 Singles

100 Jumping Jacks