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.
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.