PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-Up – Barbell Torso (No Measure)
30 Sec Dynamic Calf Stretch
Couch Stretch on rig-mount roller (static stretch for quads)
20 DB OH Press (Easy 20 reps)
20 Easy Angle Ring Rows
60-90 sec Deep Squat Position Stretch — rolling around the ankles & calves
10 Squat to Stand — w/ alt. twist & overhead reach
10 Bear to 1/2 Tabletop w/reach
5 x (1 Wide stance inchworm + 1-5 Pushups)
15 DB OH Press (one weight heavier than first set)
10 Challenging Ring Rows
10 Barbell Side Bends *
10 Barbell Twists *
* Empty bar – Move only fast enough to feel the momentum.
Metcon
Metcon (Time)
5 Rounds
200m Run
50-40-30-20-10 KB Swings
..
5 Rounds
200m Run
25-20-15-10-5 (Alternate between Ball Slams and Wall Ball) *
..
5 Rounds
200m Run
1-2-3-4-5 Tire Flip
..
5 Rounds
200m Run
5-10-15-20-25 DB Thrusters (25s/15s)
..
5 Rounds
200m Run
2-3-4-5-6 Bear Crawl (F&B)
..
5 Rounds
200m Run
30 Landmine (use the two downstairs as well)
Substitute 600m Bike or 300m Row for run as needed.