Friday 270320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm-up (No Measure)

https://youtu.be/xsE7lxNfWQw

Warm-up

Warm-up (No Measure)

2-3 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Home Gym Option

“Garage Fight” (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest

Home Gym Option ( No Equipment )

Metcon (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Backpack Thrusters

Russian Backpack swings

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

Weightlifting

WL: Jerk (1-2-2)

Heavy Single, 2 @ 80%, 2 @ 80%

WL: Mid-hang Power Clean (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Snatch Balance (1-2-2)

Heavy Single, 2 @ 80%, 2 @ 80%

WL: Back Squat (2-2-2)

85% of Tuesday’s Front Squat

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