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PhysXtreme CrossFit 819 – Bootcamp

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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