PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Trap Bar Deadlift Warm-Up (No Measure)
30 Sec Dynamic Calf Stretching
3-Way Hip
..
3 Rounds
6 x L. Side One-leg RDL
10 x L. Side DB Suitcase Deadlift
50′ L. Side DB Farmer’s carry
6 x R. Side One-leg RDL
10 x R. Side DB Suitcase Deadlift
50′ R. Side DB Farmer’s carry
Increase weight and do next round
..
100′ DB Farmer’s Carry (40s/25s)
3 Full-Range Strict Pull-ups // 15 Ring Rows **
100′ DB Farmer’s Carry (50’s/35’s)
6-10 ea. Cossack Squats
100′ DB Farmer’s Carry (60’s/45’s)
** Do 3 Strict Pull-ups only if you can do 10 or more in a row. Otherwise do 15 Ring Rows.
Metcon
Metcon (AMRAP – Rounds and Reps)
Buy In – 400m Run
..
AMRAP 30
7 Trap Bar Deadlifts + 50′ Farmer’s Walk **
2 Bear Crawl
3-5 Tire Flip
40 Battling Ropes
200m Run
15 DB Thrusters (25/15)
..
Buy Out – 400m
** Start with (95/65) and increase the weight each round. Assume the empty trap bar weighs 45 lbs.