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 @ 75%)
Build-up sets:
5@35%, 5@45%, 5@55%, 5@65%
If you did back squats yesterday in CF, do BB Glute Bridge today. Build up to a heavy 7 reps. Make sure to change the sets and reps to 1×7 when you score your weight.