PhysXtreme CrossFit 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
Wrist stretch
C/R Shoulder Barbell In Rack
Weightlifting
Front Squat (Build up to 4×5 @ 80%)
Build up sets:
5@40%, 5@50%, 5@60%, 5@70%
After each build-up set perform:
3-5 GHR on GHD
Scale: 6-10 Hip Extensions on the GHD
Novice: 5-8 Reverse Hip Extensions
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MIN
40 Battling Ropes
:30 Weighted Tabletop
10 Burpees
2 Dog Sled