PhysXtreme CrossFit Chaos 819 – Bootcamp – OCR
Warm-up
OCR Base warmup (No Measure)
Body wraps
All together!
Arm cirlcles 10 each-Forward Large, med, small. Back Large, Med, small
20 Windmills
15 Squats
3 x Inchworm out Pushup T -PU T – PU
10 Squats
20 Alt Back lunges
Can Can
Butt Kicks
High Knees
Burpee Broad jumps
Race – OCR
Metcon (No Measure)
New race every 1:30 (5 at the time)
2L sled push (4/2P)
10/8 cals AB or Ski Erg
8 box jumps overs
10/8 cals row
Run and the touch the GHD!
pos 1 = nothig
pos 2 = 2 burpees
pos 3 = 4 burpees
pos 4 = 6 burpees
pos 5 = 8 burpees
Metcon
Metcon (No Measure)
AMRAP XX Mins (as a team)
1L plyo work (each)
50ft Tire Flips
30 wall-balls
50 ring rows challenging angle
1:00 hold heavy DB/1:00 hang bar (switch)
50ft banded bear crawl (each)
Party!!!!!
Metcon (Calories)
:45 max effort on AB
*** this is not the energy system used during a whole OCR race, which is aerobic (EZ 1-3). This is meant to make you go to failure and to understand how long does it takes to get 0 muscle oxygen saturation