PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Soft-Tissue Warm-up #2 (No Measure)
3×5 Min Intervals on timer:
5 Min Foam Roller:
T-Spine, Lats, Quads, Hams, Calves, Peroneals
5 Min LAX/Yoga Tune-up/softball/soft-baseball:
Glutes w/leg cross
Glute med/min & TFL against wall
5 Min
10 Ring Rows
10 Angels + 10 Devils
10 Windmill
Pigeon Hip Stretch
6ea. Cossack Squats
5x (1 Inchworm + 1-5 Pushups)
10 Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
KB Carry Medley
L Side 1 Circle OH
R Side 1 Circle OH
L+R 1 Circle OH
L Side 1 Circle FR
R Side 1 Circle FR
L+R 1 Circle FR
L Side 1 Circle Suitcase
R Side 1 Circle Suitcase
L+ R 1 Circle Suitcase
Start very light.
Increase weight when going from OH to FR and then again from FR to Suitcase. But start light enough that when you go to the second round you can start with one weight heavier than you did on the first round.
When you do doubles, you may have to drop to one weight lighter as it’s often very challenging.
Suggested starting weights for round 1:
Guys: 20 lbs and Girls 10 lbs
At the end of three rounds, if there is still time left, finish with Death-by-Burpees… start the first minute with 4 burpees so it gets to the end in closer to 8-12 minutes.