200217

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Calf pumps

100m Jog

5 Barbell front squats

5 Barbell strict press

10 Scap retractions

Fitness

FIT: Metcon (Time)

50 Double unders

21 Thrusters 45/32.5kg

21 Pull-ups

21 Calorie row

50 Double unders

15 Thrusters

15 Pull-ups

15 Calorie row

50 Double unders

9 Thrusters

9 Pull-ups

9 Calorie row
To accomodate class size, have half the group order their exercises:

Double unders

Row cals

Thrusters

Pull-ups

Performance

Front Squat (1)

Take 15 minutes to build to a heavy (not max) front squat single.

Metcon (Time)

42-30-18

Dumbbell thrusters 22.5/15kg

Chest to bar pull-ups

Extra Credit

STR: Snatch (2-2-1-1-1-1-1-1-1-1)

2 @ 60, 2 @ 65%, 1 @ 70, 75, 80, 85, 90, 95, 85, 85% of 1RM.

STR: Snatch Pull (2-2-2-2)

4×2 @ 95%

SKILL: Metcon (No Measure)

6 Rounds, not for time:

1:00 Easy rowing pace

6 Muscle-ups

COND: Metcon (Time)

For time:

100 GHD sit-ups

100 Hip extensions

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