Rookies 190320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

Renegade Rows:

Have athletes start in plank position. Have them practice pulling one hand off the floor to their shoulders and then the other. After they are comfortable doing so go through the progression of the renegade row having them imagine they have a dumbbell in each hand.

First plank, then push up, at top of push up pull one hand to the shoulder. Alternate hands each push up. If they are comfortable without weight, you may add dumbbells for workout.

Metcon (AMRAP – Reps)

Station Rotation:

1 Minute each round for 4-5 Rounds. 30 second rest each round.

Renegade Rows

Rings (Give them guidelines for what they can do on rings: Swing, rings rows, ring holds etc. based on trainers comfort level)

Rope Jumps

Hang Cleans


Warm-up (No Measure)

Partner Warm-up

Buddy 1: 1 Minute Row (Easy)

Buddy 2: 1 Minute Squats to Medicine Ball Video

Buddy 1: 45 Seconds Row (Moderate)

Buddy 2: 45 Seconds Sit Ups

Buddy 1: 30 Seconds Row (Faster)

Buddy 2: 30 Seconds Squats with Medicine Ball

Swap Stations with Buddy After Allotted Time So You Complete Both Movements

Dumbbell Warm-up & Stretch

20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Strict Press (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Push Press (Each Side)


S: DB Power Snatch (5-5-5-5-5)

“Power Wash” (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches 22.5/15kg

50 Wallballs (20/14)

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