PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane – Deadlift MOB Warm-up 1 (No Measure)
Core/Hips/Shoulders
25 Jumping Jacks
20 Windmills
3-Way Hip
Pigeon Hip Stretch
10 Bear (position) flip to Tabletop
..
3 Rounds
6-8 ea. x 1-Leg RDL (Contra-lateral hold)
6-8 Cossack Squats
5 Pushup Plus
15 Band Pull-aparts to chest
6 Cuban Press
Weightlifting
Deadlift (Build up to 3×3 @ ~80-85%)
Build-up sets / (dog sled weight):
10@30% / (25/0)
8@40% / (50/15)
6@50% / (75/30)
5@60% / (100/45)
4@70% / (125/60)
3@75% * / (150/75)
* You can skip this set if you feel like you’ll top out at 80%.
Between each build-up set, perform 1 max effort dog sled with indicated weights. Try not to rest between your deadlift set and the dog sled. Rest after the dog sled.
Metcon
Metcon (AMRAP – Rounds and Reps)
5 HRPU
10 Ball Slams
15 Box Jumps
30 Landmine
40 Battling Ropes