Adult Dizzy Bat

Jan 28th, 2019

Category: CrossFit

Adult Dizzy Bat

Carly

February Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Struggling to keep your New Year’s Resolution?! We’ve got you covered with our February Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Warm-up
:30 on/:10 off
Burpees
Muscle Clean
Step Ups
Front Squat
Box Jumps
Press
Burpee Box Jumps

Mobility
Hamstring Rolling on the Box

Strength
Every 2 Minutes for 14 Minutes
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk

WOD
30 Box Jumps
10 Clean and Jerks (155,105)
30 Burpees
10 Clean and Jerks
30 Burpee Box Jumps
10 Clean and Jerks

Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,50)

Extra Work
100 Double unders
10 Bar Muscle Ups
100ft Overhead Walking Lunge (75/55)
10 Bar Muscle Ups
100 Double Unders

*Sub 20 C2b or 30 chin over bar for bar muups

Conditioning/Bootcamp
(6:30 in Southie Green
/4:45 in Southie Orange)

EMOM32
ODD-
1-16 X Calories Row
17-32 X Calories Bike
(Reverse for equipment if needed)
Even-
2-16- X Burpees
17-32- X Box Jumps

The rower and the bike should be the more challenging minutes.

DISCUSSION 3 Comments

  1. Jason Barrow 01/29/2019 at 1:32 am

    EMOM: DNF
    WOD: 10:29 L3

  2. Crowley 01/28/2019 at 1:46 pm

    strength: 185-235
    wod: 10:13 rx

  3. Sean Flannery 01/28/2019 at 11:15 am

    Strength: 145-215#
    WOD: 12:05 Rx