Categories

Archives

Back to Blog

PhysXtreme CrossFit 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