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