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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shoulder Mobility Warm-up (No Measure)

Dynamic Warm-up

25 Jumping Jacks

10 Arm Circles (Big, med, small) both directions

..

3 Rounds

5 Pushups Plus + 5 Scap Pull-ups

10 Easy Angle Ring Rows

30 Sec Child’s Pose Shoulder Stretch

..

2 L Bear Crawl (F&B)

2 L Crab Walk (F&B)

3-Way Hip

Weightlifting

Shoulder Press (Build up to 3×5 @ 75-80%)

Build-up sets:

8-10 @ 30% or empty bar then 10 Ring Rows

5 @ 40% then 5-8 Scap Pull-ups

5 @ 50% then 10 Ring Rows

5 @ 60% then 5-8 Scap Pull-ups

5 @ 70% then 3-5 Strict Pull-ups

Continue to do 3-5 Strict Pull-ups after each work set as well. If 6+ pull-ups is possible, add weight until only 3-5 is possible.

Metcon

Metcon (Time)

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

3 Lengths Burpee Broad Jump

50-40-30-20-10 KB Swings (50/35)

3 Lengths Burpee Broad Jump