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 (elbow on low box) – Band External Rotation Barbell Front Rack Stretch
Weightlifting
Paused Front Squat (Build up to 3×3 @ 70%)
TEMPO: 33X3
Build-up sets:
6@30% : not tempo
5@40% : not tempo
4@50% : not tempo
3@60% : tempo
3@70% : tempo
Work sets (all tempo):
3×3 @ 75-80% of Paused 1RM
or
3×3 @ 70% of 1RM Front Squat
Metcon
Metcon (Time)
10-12-14-16 ea. KB Snatch (50/35)
50′ KB Lungewalk *
35-30-25-20 KB Swing
50′ KB Lungewalk *
* Per Round First 50′ KB in Right Hand – 2nd 50′ KB in Left Hand.
1st Round: KB OH
2nd Round: KB FR
3rd Round: Suitcase
4th Round: Goblet