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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

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Band Hip Flexor Stretch

Pigeon Hip Stretch

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Lying glute stretch

Squat bottom ankle rocking

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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.