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PhysXtreme CrossFit 819 – Bootcamp

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Warm-up

Shoulder Mobility Warm-up (No Measure)

Dynamic Warm-up

25 Jumping Jacks

10 Arm Circles (Big, med, small) both directions

..

3 Rounds

5 Pushups Plus + 5 Scap Pull-ups

10 Easy Angle Ring Rows

30 Sec Child’s Pose Shoulder Stretch

..

2 L Bear Crawl (F&B)

2 L Crab Walk (F&B)

3-Way Hip

Weightlifting

Shoulder Press (10-8-7-6-5 (-5-5))

Novices:

– all work @ 5 reps

– focus is stability through hips & core

– keep bar moving smoothly

– maintain focus on creating the pattern

– add smallest weight increments possible on each set

– stay away from weights where you have to put all your focus on just getting them up.

Beginners

Build-up sets:

10 @ Empty bar or 30%

8 @ 40%

7 @ 50%

6 @ 60%

5 @ 70%

..

3-6 months training age:

2 x 5 @ 75+ %

SUPERSET:

Novices: 10 Ring Rows

Beginners: 5-7 Ring Rows (angled for challenge)

Intermediate: Set 1: 10 Ring Rows, Set 2:5-7 Angled for challenge, Set 3+: 3 Strict Pull-ups (bands in needed)

Metcon

Metcon (Time)

5 Rounds

10 One-arm DB Clean & Push Press **

5 Strict T2B // Straight Leg Raises // Knee Raise

250m Row

.
** Do right then do left