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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

20MIN: Trap Bar Deadlift Warm-up 2 (No Measure)

30 Sec Dynamic Calf Stretch

3-Way Hip

Couch Stretch for Quads

..

3 Rounds

6x L Side One-leg RDL

6x L Side Reverse Bodyweight Lunge **

6x L Side DB Suitcase Deadlift

50′ L Side DB Farmer’s Carry

6x R Side One-leg RDL

6x R Side Reverse Bodyweight Lunge **

6x R Side DB Suitcase Carry

50′ R Side DB Farmer’s Carry

10 Ring Rows

..

100′ DB Farmer’s Carry (40s/25s)

6 Scap Push-ups

6 Scap Pull-ups

100′ DB Farmer’s Carry (50s/35s)

6 Scap Push-ups

6 Scap Pull-ups

100′ DB Farmer’s Carry (60s/45s)
** Put as little weight on the back foot as possible. Bend forward at the hips to counterbalance your back leg. As you descend and push back up, squeeze your glutes.

Weightlifting

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

Perform deadlift reps then carry 1 length of gym.
Superset with:

Set 1: 30 Sec Hollow Plank

Set 2: 30 Sec Hollow Plank w/ feet Elevated

Set 3+: 30 Sec a little higher each set towards a handstand hold at wall.

Do not go higher if you can’t keep your core engaged.

Metcon

Metcon (Time)

12 Min Cap

500m-400m-300m-200m-100m Row

100′ L Side DB Farmer’s Walk (60s/45s)

10 HRPU

100′ R Side DB Farmer’s Walk

3-5 Strict Pull-ups // 3-5 Challenging Ring Rows