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PhysXtreme CrossFit Chaos 819 – Bootcamp


Shane – Shoulder MOB warm-up – 1 (No Measure)

Keep Warm-up to 15 MIN MAX

30 sec dynamic calf stretch

2L A-Skips

2L Carioca

2L Buttkicks (F&B)

1L Dynamic Hamstring

1L Dynamic Quad

15 Seated Band Hip Abduction

3-Way Hip


Shoulder Activation

3 Rounds

10 Band Face Pulls

3-5 Max Effort Slam Ball Vertical Push Press throws for height (25/15)


Shoulder Mobility

10 Bear (position) to Tabletop


Push Press (13 Minutes for a 7×3 Build-up)

Superset with 10 seated band hip-abduction.

Behind the neck snatch grip press (3×6)

Start with empty bar. Max 60 sec rest between sets. Add a little weight each set if possible, but complete quality reps.


Metcon (Time)

200m Run



Alt DB Snatch (50/35)

Thrusters (65/45 // 25s/15s)

Ring Rows

200m Run