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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shoulder Full X-Over Warm-up (No Measure)

400m Row

For warm-ups, X-Over movements done for 6-10 reps to activate the muscles should be using a band tension (colour) that would allow for 15-20 reps before significant fatigue.

X-Over Face Height (Face-in)

A Shape:

6-10 w/ Orange/Green/Red

W Shape:

6-10 w/ Yellow/Orange /Green

T Shape:

6-10 Yellow/Orange/Green

Y Shape:

6-10 Yellow/Orange/Green

I Shape:

6-10 Yellow/Orange/Green

X-Over Knee Height (Face-in)

90/90/Snatch Press:

8-12 Yellow/Orange/Green

X-Over Knee Height (Face-out)

Scaption:

8-12 Yellow/Orange/Green

Press Plus **

6-10 Orange/Green/Red/Black

3-Way Hip Stretch

Pigeon Glute Stretch

** Start at Orange if your 1RM overhead press is equal or less than 65 lbs. Start at Green if your 1RM overhead press is 70 lbs or more.

Weightlifting

Push Press (Build-up to 3×3 @ 85%)

12 Minutes Total:

Perform Warm-up sets as an EMOM to get through all of them in 5 minutes. Then do your 3 work sets as an E2MOM.

Warm-up sets:

6@40%, 5@50%, 4@60%, 3@70%, 3@80%

Bradford Press (20-16-12-8)

– all 4 sets should be completed within 8 minutes max.

– strict technique

– bar alternates between lowering behind the head and in front

Metcon

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