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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shoulder Full X-Over Warm-up (No Measure)

400m Row

For warm-ups, X-Over movements done for 6-10 reps to activate the muscles should be using a band tension (colour) that would allow for 15-20 reps before significant fatigue.

X-Over Face Height (Face-in)

A Shape:

6-10 w/ Orange/Green/Red

W Shape:

6-10 w/ Yellow/Orange /Green

T Shape:

6-10 Yellow/Orange/Green

Y Shape:

6-10 Yellow/Orange/Green

I Shape:

6-10 Yellow/Orange/Green

X-Over Knee Height (Face-in)

90/90/Snatch Press:

8-12 Yellow/Orange/Green

X-Over Knee Height (Face-out)

Scaption:

8-12 Yellow/Orange/Green

Press Plus **

6-10 Orange/Green/Red/Black

3-Way Hip Stretch

Pigeon Glute Stretch

** Start at Orange if your 1RM overhead press is equal or less than 65 lbs. Start at Green if your 1RM overhead press is 70 lbs or more.

Weightlifting

Dumbbell Snatch (5-3-2-1-1-1 to find a 1RM)

Superset the first four sets with 10 seated band hip abduction and 3 broad jumps on turf. Build broad jump efforts up across the 6 sets.

Metcon

Metcon (Time)

21-15-9

Alt DB Snatch (50/35)

Ball Slams (30/20)

Cal Bike

:30 ea. Side Plank

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