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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