Monday 220118

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds:

10 Iron cross belly down

5 Strict pull-ups

10 Dive-bomber push-ups

20s Assault bike

1.1: Metcon (3 Rounds for time)

3 Rounds:

Row 800 metres
Record each row time. Scale to max distance rowed in 3:30

Fitness & Performance

1.2: Metcon (2 Rounds for weight)

3 Rounds:

10 Bench press 92.5/60kg

10 Weighted pull-ups 20/15kg
This workout is a superset of the rows and the bench/pull-ups.

The row section should be done as quickly as possible, whereas the bench and pull-ups are just about getting the work done. The sets of the bench/pulls do not need to be unbroken, but should take less than three minutes (bench + pulls).

Record two weights here: the first is your bench weight, and the second is your pull-up weight.

Extra Credit

STR: Paused Back Squat (5RM)

Build to a 3RM paused back squat, spending 3s in the bottom of the squat.

SKILL: Metcon (AMRAP – Reps)

10 Minute AMRAP:

Strict muscle-ups
If you don’t have strict muscle-ups, perform 50 perfect transitions (breaking as required), with as little leg assistance as possible.

Crossfit Development Squad

TEEN: Warm-up (No Measure)

400m Jog

20 Squats

15 Sit-ups

10 Ring Rows

5 Burpees

TEEN: Metcon (2 Rounds for weight)

5 Supersets

5 Back Squat

10 Ring Rows
Only Rest about 30 – 60 seconds between sets

TEEN: Metcon (3 Rounds for time)

3 Rounds each for time:

150m Sprint

10 Power Cleans

5 Burpees

Rest 90s

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