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PhysXtreme CrossFit 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

Metcon