PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shoulder Mobility Warm-up (No Measure)
Dynamic Warm-up
25 Jumping Jacks
10 Arm Circles (Big, med, small) both directions
..
3 Rounds
5 Pushups Plus + 5 Scap Pull-ups
10 Easy Angle Ring Rows
30 Sec Child’s Pose Shoulder Stretch
..
2 L Bear Crawl (F&B)
2 L Crab Walk (F&B)
3-Way Hip
Weightlifting
AM: Shoulder Press (Build-up to 3×5 across @ ~80%)
Build-up sets:
5@30%, 5@40%, 5@50%, 5@60%, 5@70%
PM: Shoulder Press (Build-up to a heavy 5 Reps @ ~80-85%)
Build-up sets:
5@30%, 5@40%, 5@50%, 5@60%, 5@70%
Metcon
AM: Metcon (Time)
4 Rounds
200m Run
200m SB Carry
100-75-50-25 KB Swings (50/35)
..
3 Rounds
40 Battling Ropes
30 Landmine
20 Box Jumps
10 Burpees
..
2 Rounds
3 Bear Crawl (F&B)
2 Tire Flip
1 Dog Sled
PM: Metcon (Time)
3 Rounds
200m Run
200m SB Carry
45-30-15 KB Swings (50/35)
..
2 Rounds
40 Battling Ropes
30 Landmine
20 Box Jumps
10 Burpees
..
1 Rounds
4 Bear Crawl (F&B)
30 Sec Max Effort Bike
2 Tire Flip
1 Dog Sled