PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane – Full Body Strength Warm-up (No Measure)
400m Row
..
3 Inchworm + 3 pushups
10 Ring Rows
60 Sec Squat Bottom (hold & roll around ankles)
5 Scap Pushups + 3 Pushups
5 Scap Pull-ups
10 Air Squats
30 Sec Downward Dog
10 Hanging Alt. Straight-Leg Raises *
5 Downward Dog to Cobra
3 Way Hip
5 ea. Heel lowering 1-Leg Squat from top of box
10 Hanging Alt. Straight-Leg Raises *
60 Sec Childs Pose shoulder & lat stretch (leaning side to side into stretch)
30 Sec ea. side Couch Stretch for quads
5 Strict Hanging Leg Raises
5 Broad jumps.. start small and increase effort each rep. Take a few seconds rest between jumps
* performed in a controlled manner as one side lift and lower, then other side… so not scissors action.. no momentum
Weightlifting
Pick a strength exercise you haven’t trained recently and spend 15 minutes working on it.
Do 3-4 warm-up sets with minimal rest, then 3-4 work sets, ideally between 70-80% of your 1RM. Make it 65-75% if you’ve been to the gym less than 10 times in the last month.
You can use the “Add Performance” link to add the exercise of your choice, as well as the training parameters for scoring and of course, your score.
Metcon
Metcon (Time)
Cap until end of class
200m Run
Submax Pushups
3 Rope Climb // Box Rope climb // Recline Climb
200m Double KB Suitcase Carry
Submax Pull-ups
2 Rope Climb // Box Rope climb // Recline Climb
200m SB Front Rack Carry
Submax Pushups + 2
1 Rope Climb // Box Rope Climb // Recline Climb
400m Run