PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane Back Squat Warm-Up #1 (No Measure)
15 MIN MAX
30 sec dynamic calf stretch
2L A Skips
2L Carioca
2L Buttkicks (F&B)
1L Dynamic hamstring stretch
1L Dynamic Quad // Kneeling Quad
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Band Hip Flexor Stretch
Pigeon Hip Stretch
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Lying glute stretch
Squat bottom ankle rocking
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Band pull-apart to chest
Band pec stretch
Weightlifting
Back Squat (7×5 Build-up)
1) 5@30%
2) 5@40%
3) 5@50%
4) 5@60%
5) 5@70%
Last 2 sets where it feels right. Try to go heavy, like maybe 75% then 80% or 80% then 85%, but choose based on your current level of restoration. No chasing PRs if you don’t deserve it! ;P
Metcon
Metcon (AMRAP – Rounds and Reps)
20 MIN CAP
50 DU // 150 SU
25 KB Swings (50/35)
15 Ball Slams
5 Burpee Box Jumps