PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Hip Thrust Warm-Up (No Measure)
30 Sec Dynamic Calf Stretch
2 L A Skips
2 L Lateral Shuffle
2 L Carioca
2 L Buttkicks (F&B)
1 L Dynamic Hamstrings
Rig-Mount Roller Static Quad Stretch (Get into top of quad)
Hip & Glute Mobility
3-Way Hip
Pigeon Hip
Pigeon Glute
Do some LAX or Yoga Tune Up ball digging if needed
Shoulder Activation & Mobility
25 Band Pull-Aparts To Chest
Band Pec Stretch
Weightlifting
Barbell Hip Thrust (20-15-10-5-5-5-5)
(Back on bench – bench in front of squatting uprights)
As little rest as possible between the first 4 sets, but enough rest afterwards to allow for greater loads.
In between the work sets, do a couple sets of 8-10 reps of easy ring rows, plus some scap pushups & pull-ups to prepare for the strict pull-ups in the wod.
Metcon (AMRAP – Rounds and Reps)
15-12-10-8 DB Step-ups (each side) *
3-5 Strict Pull-ups **
20 Barbell Glute Bridge (135/95) // (115//75) // (95/65)
20-16-14-12 DB See-Saw Press ***
* Max 90 degree box height.. use stack of plates if needed
** Use bands if needed or get a spot. If you can do more than 5 strict on the first set, add a small weight for the next set. Continue to add weight each set until your max is 3 reps.
*** Total reps indicated. See-saw means dependent motion as though pulling down on a rope that runs through a pulley above your head. https://youtu.be/FC1dlMDsk0E