Tuesday 230118

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

5 Rounds:

10 Hip extensions

15s Side plank each side

5 Push-ups

Fitness & Performance

Metcon (No Measure)

Accumulate 30 perfect reps of either:


-Pistols off a medicine ball, starting seated and controlling all the way to the top

Use a low box for the step-up, and have the top leg do most of the work. Ideally, the trailing leg will not push off the floor at all.

Metcon (Time)

5 Rounds for time:

15m Overhead walking lunge, 20/15kg

21 Burpees

Extra Credit

COND: 5x 400m Run (5 Rounds for time)

Run at 85% pace. Rest 1:1

Crossfit Development Squad

TEEN: Warm-up (No Measure)

2 Rounds

1min of Rowing

10 Cossack Squats

10 Jumping Squats

10 SIngle arm DB Press

TEEN: Power Clean + Push Press (8 x 1 )

Complete 8 Sets of 1 Power Clean + Push Press
Power Clean should be relatively easy compared to the Push Press

TEEN: Metcon (AMRAP – Reps)


Ascending Ladder of

1 Squat

1 Burpee

2 Squat

2 Burpee

3 Squat

3 Burpee


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