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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

Shoulder Press (Build up to 3×5 across @ 80%)

Build-up sets: 5 reps @30%, 5 reps @40%, 5 reps @50%, 5 reps @60%, 5 reps @70%

Superset first 4 sets with 15 Band Pull-aparts to chest.

Metcon

Metcon (Time)

100 KB Swings

90 Air Squats

80 DU // 240 SU

70 Battling Ropes

60 OH Lungewalk

50 HRPU

40 Ball Slams

30 Landmine

20 Burpee Box Jumps

10 Pull-ups

5 Dog Sled

** BONUS 100 CAL BIKE **

For anyone who wants more!