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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

2 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 Lats Stretch

Kneeling – Band Barbell Front Rack Stretch

Weightlifting

Front Squat (Build up to 3×3 @ 70-75% TEMPO 33X3)

Build-up Sets:

8-10 x Empty bar or 30%

6 x 40%

5 x 50%

4 x 60%

Begin Tempo at 60%.

Use LAX ball on lats and stretch lats more if needed between build-up sets to help improve Front Rack position.

Metcon

Metcon (Time)

12-10-8-6 DB RDL **

10 Wall Ball (20/14)

10 Ring Rows

30 Landmine

10/7 HRPU

40 Battling Ropes
** Suggested starting weights (30s/20s). Increase weight by 10 lbs in each hand, each set.