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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Soft-Tissue Warm-up #2 (No Measure)

3×5 Min Intervals on timer:

5 Min Foam Roller:

T-Spine, Lats, Quads, Hams, Calves, Peroneals

5 Min LAX/Yoga Tune-up/softball/soft-baseball:

Glutes w/leg cross

Glute med/min & TFL against wall

5 Min

10 Ring Rows

10 Angels + 10 Devils

10 Windmill

Pigeon Hip Stretch

6ea. Cossack Squats

5x (1 Inchworm + 1-5 Pushups)

10 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

KB Carry Medley

L Side 1 Circle OH

R Side 1 Circle OH

L+R 1 Circle OH

L Side 1 Circle FR

R Side 1 Circle FR

L+R 1 Circle FR

L Side 1 Circle Suitcase

R Side 1 Circle Suitcase

L+ R 1 Circle Suitcase

Start very light.

Increase weight when going from OH to FR and then again from FR to Suitcase. But start light enough that when you go to the second round you can start with one weight heavier than you did on the first round.

When you do doubles, you may have to drop to one weight lighter as it’s often very challenging.

Suggested starting weights for round 1:

Guys: 20 lbs and Girls 10 lbs

At the end of three rounds, if there is still time left, finish with Death-by-Burpees… start the first minute with 4 burpees so it gets to the end in closer to 8-12 minutes.