Friday 240120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400 m Jog or Row

Then:

Work through movements and setup for workout. Build intensity and weight as you go. Coach Led

Class

Metcon (Time)

For time:

100 Double Unders

80 Abmat Sit Up

60 Pull Ups

40 Deadlift 60/40kg

20 Dumbell Push Press 22.5/15kg

10 Dumbell Box Step Overs 22.5/15kg

5 Muscle Up/Burpee Pull Up

10 Dumbell Box Step Overs 22.5/15kg

20 Dumbell Push Press 22.5/15kg

40 Deadlifts 60/40kg

60 Pull Ups

80 Abmat Sit Up

100 Double Unders

Gymnastics

GC: Muscle-ups (2-4-6-8-10-8-6-4-2)

Unbroken sets

Pick your max set which should be about 80% of your best set ever and use as your peak set, work back from there ie

1-2-3-4-5-4-3-2-1

Use the same rep scheme with transitions if you don’t have Muscle Ups

Weightlifting

WL: Power Snatch (4-4-4)

Heavy 4, 4 @ 95%, 4 @ 90%

WL: Snatch Pull (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

WL: Jerk Split Squat (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

Jerk split squat: Rack the bar on your back as you would for a back squat and step into your jerk split receiving position. Squat from approximately straight knees to the depth at which you would receive a heavy jerk – not to a full depth lunge position. Repeat on your non- jerk-leg side as well for balance

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