110816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Row

15 Hip extensions

10 Barbell strict press

Fitness

Metcon (3 Rounds for weight)

3 Rounds

2 Minutes each station:

1. 10 Back squats

2. 10 Strict press

3. 10 Deadlifts

4. 10 Weighted pull-ups

5. 60 Double unders
Rest the remaining time in each station. Add the weight of each movement in each round to score.

Performance

The CrossFit Total (Total Weight)

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-

3 x 50%

3 x 50%

2 x 75%

1 x 85%

1 x 90%

1 x 95%

Warmup schedule for Press:-

3 x 50%

2 x 75%

1 x 90%

Warmup schedule for Deadlift:-

1 x 60%

1 x 75%

1 x 85%

1 x 90%

Extra Credit

Metcon (5 Rounds for reps)

5 Rounds for load

1 Power clean + 2 Push jerk

Metcon (Time)

21-15-9

Row cals

Pull-up

Burpee

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