PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane – Shoulder MOB Warm-up – 3 (No Measure)
30 Sec calf stretch
3 Min DU Game
12 Easy Angle Ring Rows
..
Core Activation
10 ea. T-Twist
Scale: Plank // Plank from knees
8 Ring Rows
..
Hip Mobility
Pigeon Hip C/R
6 ea. Cossack squats
10 Angels + 10 Devils
10 Bear to 1/2 Tabletop **
..
Shoulder Mobility
C/R Kneeling “Biceps Curl” Shoulder Stretch w/PVC
8 Challenging Ring Rows
** Always emphasize the external rotation of the ground contact shoulder… this will give a good pec stretch. Additionally, work hard in the hips to flatten them. One hip pulls down and the other pulls upward.
Weightlifting
Shoulder Press (Build-up to 3×3 @ 80%)
Build-up Sets:
8-10 Reps with Empty Bar or 30%
7×40%
6×50%
5×60%
4×70%
4×75%
Superset all build-up sets:
After 1st set: 10 Ring Rows
After all remaining sets: 1 (Pull-up or Jump up) & Hold 5 Sec + 5 Sec Negative
Metcon
Metcon (Time)
30-25-20-15-10 KB Swings (50/35)
10-15-20-25-30 DB Push Press (30s/20s)
3 Strict Pull-ups // 10 Ring Rows
2 Lengths Sideways Plank Walk