PhysXtreme CrossFit Chaos 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!