Wednesday 260717

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

60s Assault bike

60s Row

25 Hip extensions

10 Spiderman lunge to vertical rotation each side, fast tempo

Fitness

FIT: 1 Power Clean + 3 Front Squats (1-1-1-1-1-1-1)

Complete 1 power clean and 3 front squats per rep.

Performance

PERF: Power Clean (2-2-2-2-2-2-2)

Fitness & Performance

Kettlebell Swings + Abmat Sit-ups (Time)

21-18-15-12-9-6-3

Kettlebell swings 32/24kg

Abmat sit-ups

*Complete a 1km row penalty for every set of kettlebell swings that is not performed unbroken.

Extra Credit

Metcon (No Measure)

Complete in any order:

Dumbbell bench: 5×10

Strict pull-up or ring row: 5x max reps

Barbell curls: 5×10

Barbell skull crushers: 5×10

Hammer curls: 5×10 each hand

Dips: 5x max reps
This session of extra credit is designed to increase lean muscle: not only will this improve your body’s metabolic rate (‘fat burning’), but it will increase your upper body strength and assist in pull-ups, dips, muscle-ups and other gymnastics movements.

This session is perfect for anyone who wants to improve their strength, and won’t accidentally turn you into a professional bodybuilder. There will be one session like this programmed each week for four weeks.

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