Categories

Archives

Back to Blog

PhysXtreme CrossFit 819 – Bootcamp

View Public Whiteboard

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