PhysXtreme CrossFit Chaos 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