PhysXtreme CrossFit Chaos 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