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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Trap Bar Farmer’s Walk – Warm-Up (No Measure)

15 Min Max

30 sec dynamic calf stretch

1 L A skips

2 L Lateral shuffle

2 L Carioca

2 L Buttkicks (F&B)

1 L Dynamic hamstrings

1 L Dynamic quad

Core Activation

———————-

3 Rounds

10 x L. Side DB Suitcase Deadlift

50′ L. Side DB Farmer’s carry

10 x R. Side DB Suitcase Deadlift

50′ R. Side DB Farmer’s carry

Increase weight and do next round.

————————

Hip Mobility Work

3-Way hip

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Shoulder Mobility

– 25 Band pull-apart to chest

– Band Pec Stretch

Weightlifting

Trap Bar Deadlift & Farmer’s Walk (7×7 Build-up – 20 Min Cap)

Perform deadlift reps then carry 1 length of gym.
Superset with 30 sec HS Hold or Downward Dog

Metcon

L3: Metcon (Time)

100 KB Swings (50/35)

Then

2 Rounds

200m L Side Front Rack KB Carry (switch hands at top to come down)

30 Sec Weighted Tabletop (increase ea. round)

20 Ball Slams

200m R Side Front Rack KB Carry (switch hands at top to come down)

10 Burpees

..

100 KB Swings (50/35)

L2: Metcon (Time)

100 KB Swing (40/30)

Then..

2 Rounds

150m L Side Front Rack KB Carry (switch hands at fence to come back)

30 sec Weighted Tabletop (increase ea. round)

15 Ball Slams

150 m R Side Front Rack KB Carry (switch hands at fence to come back)

10 Burpees

..

100 KB Swings (40/30)

L1: Metcon (Time)

50 KB Swing (35/25)

Then..

2 Rounds

150m L Side Front Rack KB Carry (switch hands at fence to come back)

30 sec Weighted Tabletop (increase ea. round)

10 Ball Slams

150 m R Side Front Rack KB Carry (switch hands at fence to come back)

10 Burpees

..

50 KB Swings (35/25)