Wednesday 250320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm-up (No Measure)

Please see our new videos, there are 2 for generic warm ups

https://youtu.be/dqIWY-QChLs

https://youtu.be/TTLYa8imE50

Home WOD 2 Brief

https://youtu.be/uGsYQqz9Igo

Please also subscribe to our youtube channel to get videos straight to your account.

Warm-up

Warm-up (No Measure)

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Air Squats

30 Seconds

Front Plank

Alternating Bird Dogs

Shoulder Taps

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 7:

15 Back Squats 70/48kg

15 Back Squats 84/60kg

Max Back Squats 102/70kg

Rest 3 Minutes

AMRAP 7:

15 Bench Press 60/40kg

15 Bench Press 70/48kg

Max Bench Press 84/60kg

Rest 3 Minutes

AMRAP 7:

15 Power Cleans 84/60kg

15 Power Cleans 102/70kg

Max Power Cleans 125/84kg

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

Continue to add (2) power snatches per round

Strength

S: Metcon (No Measure)

Midline

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups

Gymnastics

GC: Metcon (Time)

Gymnastic Conditioning

3 Unbroken Complexes:

1 Strict Ring Muscle-up

2 Kipping Ring Muscle-ups

3 Strict Ring Dips

3 Pegboard Ascents

3 Unbroken Complexes:

1 Strict Ring Muscle-up

2 Kipping Ring Muscle-ups

3 Strict Ring Dips

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