PhysXtreme CrossFit Chaos 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.