PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Hill Sprints Warm-Up (No Measure)
400m Row
:30 Dynamic Calf Stretch
..
12 Min AMRAP
:30 DU // SU
1 x 3-Way Hip
:30 Wide Stance Inchworm + 1 Pushup Plus
1 Hill Sprint (40% – 50% – 60% – 70% effort) easy jog down
15 V-Light 1/2 Kneeling Press (Left)
15 V-Light 1/2 Kneeling Press (Right)
:30 Ring Rows (1st/2nd round.. none 3rd or 4th)
:10 Strict Pull-ups (3rd/4th.. none 1st/2nd)
Athletics
10 Minutes
E2MOM 5
1 Hill Sprint *
15 KB Swings (70/50) // (50/35) // (40/25)
15 Pushups // 10 Pushups // 5 Pushups
* Hill Sprints Build Up.. 50%.. 60%.. 70%.. 80%.. 90%
Weightlifting
Turkish Get Up (10 Minutes to find a 1RM)
Superset with pulling movement:
Set 1: 15 Ring Rows
Set 2: Submax Bar Pull-ups
Set 3: Submax Rope Pull-ups
Set 4: Submax Rope Pull-ups
Set 5: Submax Rope Pull-ups
If you can’t do pull-ups, do feet-supported L-Rope Pull-ups for sets 2-5. This is where you keep your feet on the floor and do pull-ups on the rope, using your feet to decrease the load.
Metcon
Metcon (AMRAP – Rounds and Reps)
Until end of class:
200m Run
250m Row
40 Battling Ropes
10 Burpee Box Jumps