PhysXtreme CrossFit 819 – Bootcamp
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