Saturday 270620

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

Beginner Class

Metcon (No Measure)

Warm-up

3 Rounds

1 Min Ski (demo and explain movement)

5 Inch worms

10m Bear crawls

5 Scap pull-ups

Skill work

Front squat

Push-up

Workout

21-15-9

Front squat

Push-up

250m Ski after each round

Focus

Squat mechanics, scaling appropriately

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders https://youtu.be/OWIn0ccc4tA

Cossack Squats https://youtu.be/NONRy9d3kl0

Single Arm Row (30 Seconds Each Side) https://youtu.be/AeHC54CbWNM

Single Unders

Air Squats https://youtu.be/AAZDUYUH6aU

Single Arm Row (30 Seconds Each Side) https://youtu.be/AeHC54CbWNM

Single Unders

Dumbbell Goblet Squats (Light Weight) https://youtu.be/XIxFeEFMdrU

Side Plank https://youtu.be/fkQHNbPFtw4

Home Gym Option

Metcon (Time)

600m Run

50 Single Dumbbell Alternating Power CJ 22.5/15kg

400m Run

30 Weighted Jumping Squats 22.5/15kg

200m Run with Dumbbell

30 Weighted Jumping Squats 22.5/15kg

400m Run

50 Single Dumbbell Alternating Power CJ 22.5/15kg

600m Run

Home Gym Option ( No Equipment )

Metcon (Time)

600m Run

50 Odd Object Ground to Overhead

400m Run

30 Weighted Jumping Squats

200m Run with Dumbbell

30 Weighted Jumping Squats

400m Run

50 Odd Object Ground to Overhead

600m Run

Class

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders https://youtu.be/OWIn0ccc4tA

Cossack Squats https://youtu.be/NONRy9d3kl0

Scap retractions(30 Seconds) https://youtu.be/AeHC54CbWNM

Single Unders

Air Squats https://youtu.be/AAZDUYUH6aU

Beat Swings (30 Seconds) https://youtu.be/AeHC54CbWNM

Single Unders

Dumbbell Goblet Squats (Light Weight) https://youtu.be/XIxFeEFMdrU

Side Plank https://youtu.be/fkQHNbPFtw4

Ring Rows/Pull Ups

Metcon

Tillman (Time)

7 Rounds for time

7 Deadlifts 145/95kg

200m Sprint

15 Pull-ups

-Rest 45s between rounds-

Extra Work

Strength

S: Metcon (Time)

For Time:

100 Meter Single Dumbbell Front Walking Lunge 30/22.5kg

On the Minute: 4 Alternating Single Dumbbell Squat Cleans

Kilos: 32/22.5

Gymnastics

G: Metcon (Time)

For Time:

40 Alternating Pistols

20 Cal Row

30 Alternating Pistols

15 Cal Bike

20 Alternating Pistols

10 Cal Ski

30 Alternating Pistols

15 Cal Bike

40 Alternating Pistols

20 Cal Row

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