PhysXtreme CrossFit Chaos 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
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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.
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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)