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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up – Barbell Torso (No Measure)

30 Sec Dynamic Calf Stretch

Couch Stretch on rig-mount roller (static stretch for quads)

20 DB OH Press (Easy 20 reps)

20 Easy Angle Ring Rows

60-90 sec Deep Squat Position Stretch — rolling around the ankles & calves

10 Squat to Stand — w/ alt. twist & overhead reach

10 Bear to 1/2 Tabletop w/reach

5 x (1 Wide stance inchworm + 1-5 Pushups)

15 DB OH Press (one weight heavier than first set)

10 Challenging Ring Rows

10 Barbell Side Bends *

10 Barbell Twists *
* Empty bar – Move only fast enough to feel the momentum.

Metcon

Metcon (Time)

5 Rounds

200m Run

50-40-30-20-10 KB Swings

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5 Rounds

200m Run

25-20-15-10-5 (Alternate between Ball Slams and Wall Ball) *

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5 Rounds

200m Run

1-2-3-4-5 Tire Flip

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5 Rounds

200m Run

5-10-15-20-25 DB Thrusters (25s/15s)

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5 Rounds

200m Run

2-3-4-5-6 Bear Crawl (F&B)

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5 Rounds

200m Run

30 Landmine (use the two downstairs as well)
Substitute 600m Bike or 300m Row for run as needed.