Categories

Archives

Back to Blog

PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up #2 (No Measure)

400m Row or 700m Bike

..

Do 3 pushups plus in between each of:

:30 Dynamic Calf Stretch

:30 Bird Dog (3x 5 sec hold for each side)

:30 Left Side 1-DB Farmer’s Walk

:30 Cossack Squats

:30 Broad Jump

:30 Right Side 1-DB Farmer’s Walk

:30 Left Side KB Windmill (v. light)

:30 Right Side KB Windmill (v. light)

:30 Angels

:30 Left Side 1/2 Kneeling 1-DB Press

:30 Devils

:30 Right Side 1/2 Kneeling 1-DB Press

Metcon

Metcon (Time)

TEAMWOD – Teams of 2

Both Partners start with 400m Run.

First partner to return, does Burpees until second partner arrives.

The first 8 partners to arrive from a team then take a rower, while subsequent teams take bikes.

Partner 1 Rows, while partner 2 does work. Other teams have partner 1 on bike while partner 2 does work.

The work:

Round 1 – Each partner does 2 rounds, switch after each round.

1 Wall Walk // 30 sec Hollow hold w/ feet on wall or floor

2 Dog Sled

3 Strict Pull-ups // (15 Ring Rows)

4 Bear Crawl

Round 2 – Each partner does 3 rounds, switch after each round.

20 KB Swing (50/35)

2 Burpee Broad Jump

20 KB Jump Squats (35/20)

Round 3 – Each partner does 4 rounds, switch after each round

50 DU // 150 SU

25 HRPU // Angled pushup to a bar in rig or on rings

30 OH Lungewalk

40 Battling Ropes