PhysXtreme CrossFit Chaos 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