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PhysXtreme CrossFit 819 – Bootcamp

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Warm-up

12 Min No Weights Soft-Tissue Warm-up (No Measure)

3×4 Min Intervals on timer:

4 Min Foam Roller:

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

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

Glutes w/leg cross

Glute med/min & TFL against wall

4 Min

10 Ring Rows

10 Angels + 10 Devils

Pigeon Hip Stretch

6ea. Cossack Squats

5x (1 Inchworm + 1-5 Pushups)

10 Ring Rows

6 Scap Pull-ups

Metcon

Metcon (Time)

100 KB Swings

Start light like (35/25) and each time you break, increase the weight by one weight jump. Don’t break too many times or you’ll be doing sets of just a few reps at a time with a really heavy kettlebell.

..

3ea. TGU – Light

1 Lap KB Carry *

3ea. SB GU – Light

1 Lap SB Front Rack Carry

4ea. TGU – 1 Weight +

1 Lap KB Carry

4ea SB GU – Medium

1 Lap SB Front Rack Carry

5ea. TGU – Another weight +

1 Lap KB Carry

5ea. SB GU – Heavy

1 Lap SB Front Rack Carry

4ea. TGU – Another weight +

1 Lap KB Carry

4ea. SB GU – Heavier

1 Lap SB Front Rack Carry

3 ea. TGU – Heaviest possible

1 Lap KB Carry

3 ea. SB GU – Heaviest possible

1 Lap SB Front Rack Carry

..

100 KB Swings

Use the average weight used at the beginning.
* 1 Lap = Start by going upstairs and lapping the turf if it’s not used by the upstairs class, then come back down and lap the lower gym. Switch arms roughly half-way.

Start KB Carry with Overhead position. As you increase the weight, drop the carry to the front rack position, and finally, drop it to the suitcase position when too much for front rack. Always switching roughly half-way to the other side.