Categories

Archives

Back to Blog

PhysXtreme CrossFit 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.

Weightlifting

Trap Bar Deadlift & Farmer’s Walk (7×7 Build-up)

Perform deadlift reps then carry 1 length of gym.

Metcon

Metcon (AMRAP – Rounds and Reps)

* Full Circle Heavy KB Farmer’s Walk (70s/50s)

2L Low Walk

20 DB Box Step-Overs (40s’25s)

Full Circle Heavy KB Front Rack Walk (40s/25s)

2L Sideways Low Walk

20 Suitcase Lungewalk

Full Circle Heavy KB OH Walk (35s/20s)

2L Bear Crawl (F&B)

20 Cossack Squats

50 Cal Bike
* Full Circle… starting from KB area in lower gym.. walk upstairs and circle the entire upper room, returning to the lower room.