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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

Band-Barbell Front Rack Stretch

Weightlifting

Front Squat (Build-up to 3×3 @ 80-85%)

Build-up sets: 5@40%, 5@50%, 5@60%, 5@70%

Superset with GH Raises on GHD. 3-5 Reps per set.

Scale GH Raises to Hip Extensions at 8-10 reps per set. Scale further for novices to Reverse hip extension at 5-8 reps.

Metcon

Metcon (Time)

25-20-15-10-5 Box Jumps

1 Length 1-DB Overhead Lungewalk

5-10-15-20-25 Burpees

1 Length 1-DB Overhead Lungewalk