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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Hill Sprints Warm-Up (No Measure)

400m Row

:30 Dynamic Calf Stretch

..

12 Min AMRAP

:30 DU // SU

1 x 3-Way Hip

:30 Wide Stance Inchworm + 1 Pushup Plus

1 Hill Sprint (40% – 50% – 60% – 70% effort) easy jog down

15 V-Light 1/2 Kneeling Press (Left)

15 V-Light 1/2 Kneeling Press (Right)

:30 Ring Rows (1st/2nd round.. none 3rd or 4th)

:10 Strict Pull-ups (3rd/4th.. none 1st/2nd)

Athletics

10 Minutes

E2MOM 5

1 Hill Sprint *

15 KB Swings (70/50) // (50/35) // (40/25)

15 Pushups // 10 Pushups // 5 Pushups

* Hill Sprints Build Up.. 50%.. 60%.. 70%.. 80%.. 90%

Weightlifting

Turkish Get Up (10 Minutes to find a 1RM)

Superset with pulling movement:

Set 1: 15 Ring Rows

Set 2: Submax Bar Pull-ups

Set 3: Submax Rope Pull-ups

Set 4: Submax Rope Pull-ups

Set 5: Submax Rope Pull-ups

If you can’t do pull-ups, do feet-supported L-Rope Pull-ups for sets 2-5. This is where you keep your feet on the floor and do pull-ups on the rope, using your feet to decrease the load.

Metcon

Metcon (AMRAP – Rounds and Reps)

Until end of class:

200m Run

250m Row

40 Battling Ropes

10 Burpee Box Jumps