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PhysXtreme CrossFit Chaos 819 – Bootcamp

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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)

W-Y Press Out

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.


Seated Straight Leg DB Shoulder Press (20-15-12-10-8-6)

Superset with 30 sec Child’s Pose, then take 30 sec extra to rest before increasing your weight for the next set.


Metcon (AMRAP – Rounds and Reps)

20 KB Swings (50/35)

10 ea. 1-Arm Landmine Push Press (+5 lbs ea. side)

20 BB Glute Bridge (135/95)

1 Legless Rope Climb // 2 Rope Climbs // 3 Box Rope Climbs

20 Alt. Sledgehammer