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PhysXtreme CrossFit 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

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Core Activation

10 ea. T-Twist

Scale: Plank // Plank from knees

8 Ring Rows

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Hip Mobility

Pigeon Hip C/R

6 ea. Cossack squats

10 Angels + 10 Devils

10 Bear to 1/2 Tabletop **

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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