Friday 260620

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Good Mornings https://youtu.be/Kg8Mq2F-1Ds

10 Slow Air Squats https://youtu.be/AAZDUYUH6aU

100m Run

10 Inch Worm to Push Up https://youtu.be/36ScJxBcoBQ

Home Gym Option

Metcon (AMRAP – Rounds)

Complete as many rounds and reps as possible in 13 minutes of:

55 Double Dumbbell deadlifts 22.5/15kg

55 Single DB Goblet Squats 22.5/15kg

Run 500m

55 handstand push-ups

Scale HSPU to Push Ups

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds)

Complete as many rounds and reps as possible in 13 minutes of:

55 Odd Object deadlifts 22.5/15kg

55 Odd Object Goblet Squats 22.5/15kg

Run 500m

55 handstand push-ups

Scale HSPU to Push Ups

Class

Warm-up

Warm-up (No Measure)

3 Rounds

10 Good Mornings

10 Slow Air Squats

10 Cal Machine Effort

10 Inch Worm to Push Up

Metcon

Metcon (Time)

For time:

55 Toes To Bar

55 Wall Balls

55 Cal Row/ski/bike

55 Handstand Push-Ups

55 Dumbbell Snatches

Extra Work

Weightlifting

W: Metcon (No Measure)

Snatch Technique

Alternating On the Minute x 10 (5 Rounds):

1st Minute: 3-Position Power Snatch + 1 Overhead Squat

2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat

Strength

Metcon (No Measure)

3 Giant Sets:

Max Strict Pull-ups

Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

Odd Object Conditioning

OD: Metcon (Time)

10 Rounds:

20 Meter Yoke Carry

4 Burpees Over Yoke

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