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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 3×5 @ 70%)

Build-up sets:

5@30%, 5@40%, 5@50%, 5@60%

Superset all warm-up sets with 10 seated band hip abductions.

Superset all sets with DB RDL. Sets of 6 reps. Start light and build up as well, doing 3×5 with the top weight.

Metcon

Metcon (Time)

200m Run

20 Very Light DB Press

10 Ring Rows (very easy angle)

200m Run

15 Light DB Press (one weight heavier)

10 Ring Rows (more challenging angle)

200m Run

15 DB Push Press (one weight heavier again)

3-5 Strict Pull-ups // Ring Rows @ a lot more challenging angle

200m Run

12 DB Push Press (heaviest weight possible)

3-5 Strict Pull-ups // Ring Rows @ most challenging angle

Metcon (No Measure)

ACCESSORY WORK

3 Rounds

Accumulate 30 Seconds L-Sit on Parallettes *

15 DB Side Bends (each)

* Beginners.. Accumulate a lower amount of time each set. Maybe 15-20 sec of effort each set.