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 (3 Waves)
Wave 1:
9-7-5: 60%-65%-70%
Wave 2:
7-5-3: 65%-70%-75%
Wave 3:
5-3-1: 70%-75%-80%
Then… Up to 3 more single attempts for a heavy 1 rep.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN
8 DB RDL **
20 OH Lungewalk (35/25)
3-5 GHR // 6-8 Hip Extensions // 6-8 Reverse Hip Extensions
2 Dog Sled
** Increase the weight each set