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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shane – front squat warm-up (No Measure)

15 MIN MAX – DYNAMIC WARM-UP

30 sec dynamic calf stretch

1 L A skips

1 L lateral shuffle

1 L carioca

1 L butt kicks (F&B)

1 L dynamic hamstrings

1 L dynamic quads

HIP MOBILITY

3-way hip stretch

Pigeon hip stretch

HIP & CORE ACTIVATION

2 L Lateral low walk

10 ea. T-twists (from forearm)

FRONT RACK MOBILITY

25 Band pull-aparts

Triceps stretch

C/R Shoulder Barbell In Rack

Wrist stretch

Weightlifting

Front Squat (Build up to 4×4 @ 80%)

Warm-up sets:

8@40%, 6@50%, 5@60%, 4@ 70%

Superset all warm-up sets with:

3-5 GHR on GHD

Scale GHR to 6-10 Hip Extension on GHD

Novice: 5-8 Reverse Hip Extension on GHD

Metcon

L3: Metcon (Time)

3 Rounds

15 Goblet Squats (70/50)

15 Burpee Box Jumps

20 Ball Slams (30/20)

20 KB Swings (60/40)

30 Landmine

30 Battling Ropes

L2: Metcon (Time)

3 Rounds

10 Goblet Squats (60/40)

10 Burpee Box Jumps

15 Ball Slams (30/20)

15 KB Swings (50/35)

30 Landmine

30 Battling Ropes

L1: Metcon (Time)

3 Rounds

10 Goblet Squats (35/20)

10 Burpee Box Jumps

15 Ball Slams (25/15)

15 KB Swings (35/25)

30 Landmine

30 Battling Ropes