Bodyweight Bootcamp - CrossFit Style!
"Bert": From the Hero WOD CrossFit Library
Team! We are back at it in style this week with this Bootcamp-style workout from the CrossFit Hero WOD library. Today we have a variety of bodyweight movements interspersed with short intervals of running! Enjoy this one outside today and take advantage of the summer weather!
It is a CrossFit tradition to honor our heroes who gave their lives serving in the military, as police officers and firefighters. “Bert” is the CrossFit workout of the day (WOD) number 230808. This workout honors the late U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Now, before you look at this workout, say that “this isn’t for me”, and unsubscribe, hold up! If you are a perimenopausal or menopausal woman, this workout will give you plyometrics for bone health, strengthening with squats, lunges, and push-ups for muscle health and metabolism, and running and burpees for cardiovascular health. If it’s too much, cut the reps in half and use the videos to choose movement options that work for you!
Warm-UP
AMRAP 5 minutes (As many rounds of the three movements as possible in 5 minutes)
1:00 Easy jog
10 air squats
10 easy push-ups
Movement Practice
Take 5-10 minutes to watch the movement videos linked below and practice each movement and find your options for the workout. As written in its original form, this is a long, grueling workout. However, below are scaled options designed by the best programmers in CrossFit to make this workout accessible for all ages and fitness levels.
Video links:
Workout
“Bert”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Cool-Down
After a long and stimulating workout like this one, it is IMPERATIVE that we take the time to tend to our body so that we can recover properly. #dontskiptheyoga
15-minute Deep Stretch Yoga from Five Parks
