PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
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
Weightlifting
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
Metcon (Time)
200m Run
..
21-15-9
Alt DB Snatch (50/35)
Thrusters (65/45 // 25s/15s)
Ring Rows
200m Run