Monday 290118

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Calf pumps

Jog 100m

10 PVC dislocates

10 Iron cross belly down

5 Barbell front squats

5 Barbell overhead squats

Fitness & Performance

Metcon (Time)

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

Ring dips

Overhead squats 50/35kg
Consider scaling to 14-12-10-8-6-4-2, or selecting a number of ring dips to hold across all rounds (e.g. 9, 7, or 5)

Extra Credit

STR: Split Jerk (4-4-4)

4RM, then 2×4 @ 90%

Crossfit Development Squad

TEEN: Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations

10 Push up Scap Retractions

100m Jog

TEEN: Metcon (Time)

7 Rounds for Time:

12 Double KB Deadlift

6 Burpees

12 Goblet Squats

6 Pull-ups (unassisted or jumping only)

200m Run
Pull ups are optional for younger athletes.

20min Time Cap.

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