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PhysXtreme CrossFit Chaos 819 – Bootcamp


Shoulder Full X-Over Warm-up (No Measure)

400m Row

For warm-ups, X-Over movements done for 6-10 reps to activate the muscles should be using a band tension (colour) that would allow for 15-20 reps before significant fatigue.

X-Over Face Height (Face-in)

A Shape:

6-10 w/ Orange/Green/Red

W Shape:

6-10 w/ Yellow/Orange /Green

T Shape:

6-10 Yellow/Orange/Green

Y Shape:

6-10 Yellow/Orange/Green

I Shape:

6-10 Yellow/Orange/Green

X-Over Knee Height (Face-in)

90/90/Snatch Press:

8-12 Yellow/Orange/Green

X-Over Knee Height (Face-out)


8-12 Yellow/Orange/Green

Press Plus **

6-10 Orange/Green/Red/Black

3-Way Hip Stretch

Pigeon Glute Stretch

** Start at Orange if your 1RM overhead press is equal or less than 65 lbs. Start at Green if your 1RM overhead press is 70 lbs or more.


Shoulder Press (5×8 Build-up)

Superset with:

Set 1: Easy Ring Rows

Set 2: Challenging Ring Rows

Sets 3-5: Submax Strict Pull-ups


Metcon (Time)

35-30-25-20 KB Swings

11 Lengths Run

5-10-15-20 Ball Slams

20 Bradford Press (FTR)

3-5 Tire Flips