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
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.