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PhysXtreme CrossFit 819 – Competitive program (Regional)

Warm-up (No Measure)

Warm up

EMOM 12 minutes

odd- row 250/200m

even-10 box jumps, no rebound

*: Warm-up (No Measure)

3 rounds


10 abductions/side


10 banded good mornings


10 banded air squats


then 3 rounds


5 snatch balance (push off bar first)


5 tall snatch pull under drill
Abductions: https://youtu.be/_XFthCyu-g4?t=18 Snatch balance (push off bar first): https://youtu.be/lhkgzd_- ysw?t=263


Tall snatch pull under: https://youtu.be/lhkgzd_-ysw?t=293

A: Snatch (4 x 2)

2 @ 60%

2 @ 70%

2 @ 80%

2 @ 85%

This should be a nice change of pace! Keep focus on getting full extension in the drive and moving feet to get under faster.

B*: Clean and Jerk (4 x (2 + 1 ))

2+1 @ 60%

2+1 @ 70%

2+1 @ 80%

2+1 @ 85%

Same as snatch, get full extension in the clean and aim to catch the bar high. In the jerk focus no guiding the bar down without losing connection and driving up high the same way you would in the push press, getting every inch of vertical momentum on the bar.

C*: Back Squat (6 x 3)

3 @ 60%

3 @ 70%

4 x 3 @ 80%

This should feel better and better, especially with a bit less reps.

D: Snatch High Pull (5 x 4 @ 95%)

Use straps if you don’t want to have any kind of upper body compensation.

E*: Metcon (Time)

2 rounds

1km row

25 Devil press @ 45/25 1km run

25 TTB

2km Bike

4 Rope climbs
Have fun with this one. If you do not have a bike you can run or row again. IF you have a bike erg, do it on the erg.

F: Metcon (No Measure)

Accessory

4 sets

25′ silverback swings @ heavy 10 squat pull throughs
Athlete: Silverback swings: https://www.instagram.com/p/Bg08_mNHEq2/?hl=en

Squat pull throughs: https://youtu.be/qhIEV1m3S14

G: Metcon (No Measure)

Accessory

4 sets

8 bulgarian split squats/leg

16 leg extensions
Leg extensions: https://youtu.be/N7Y0I5u4nxs