050816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

As a group:

10 Leg swings each direction

10 Air squats

10 Hip extensions

5 Broad jumps

10 Barbell deadlifts

10 Pull-ups or ring rows

5 Broad jumps

30m Banded partner run (+50% band tension)

Fitness

Metcon (AMRAP – Rounds and Reps)

5 Rounds

3min AMRAP

4 Power cleans 60/40kg

6 Push-ups

8 Plate lunges 15/10kg

-Rest 1min between each AMRAP-
Continue each round where the last one finished, have one total score at the end.

Performance

Metcon (Time)

For time:

100 Chest to bar pull-ups

100 Handstand push-ups

100 GHD sit-ups

100 Pistols (alternating legs)
Scaling options:

1. Reduce volume to 75% or 50%

2. Scale to ‘Angie’

3. Scale to reduced volume ‘Angie’

Beyond this, scale movements as required.

Extra Credit

STR: Split Jerk (3-3-3-3-3)

SKILL: Metcon (AMRAP – Rounds)

Every 30s, complete 1 strict muscle-up. Continue until you cannot complete the rep within the time allocated, or until you reach 30 reps.
Scale to leg-assisted or band-assisted transitions.

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