PhysXtreme CrossFit 819 – Bootcamp
Warm-up
Shane Back Squat Warm-Up #1 (No Measure)
15 MIN MAX
30 sec dynamic calf stretch
2L A Skips
2L Carioca
2L Buttkicks (F&B)
1L Dynamic hamstring stretch
1L Dynamic Quad // Kneeling Quad
————————–
Band Hip Flexor Stretch
Pigeon Hip Stretch
————————–
Lying glute stretch
Squat bottom ankle rocking
————————–
Band pull-apart to chest
Band pec stretch
Weightlifting
Back Squat (Build up to a 3RM @ ~ 90%)
Superset first 4 build-up sets with 10 Seated Band Hip Abduction.
Build-up sets:
5@30% : RI ALAP
5@40% : RI ALAP
5@50% : RI ALAP
3@60% : RI <120 s
3@70% : RI <150 s
3@80% : RI <180 s
Metcon
Metcon (Time)
5ea. DB Clean & Press *
30 Landmine
1-2-3-4-5 Dog Sled
15-13-11-9-7 Burpee Box Jump
15/11 Cal Bike
* Start light enough to allow for an increase in weight each round.