PhysXtreme CrossFit Chaos 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 (5×10 @ 50-60% (across))
Before your 5×10… do 2 warm-up sets of 5 reps each, one at 30% and one at 40%. Then start your first work set at 50% and then make sure your next 4 sets are between 50-60%.
Max 90 sec rest between efforts.