Monday 290620

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:

20 Seconds Active Spidermans + Rotation https://youtu.be/bi2PQ9gGT9w

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

20 Seconds Inchworm to Push-ups https://youtu.be/36ScJxBcoBQ

10 Seconds Air Squats

20 Seconds Active Samson https://youtu.be/_2JY2i7tJoU

10 Seconds Air Squats

20 Seconds Shoulder Taps in top of push Up Position

10 Seconds Air Squats

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges 22.5/15kg

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges 22.5/15kg

12 Push-ups

16 AbMat Sit-ups

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Strict Pull-ups/Bent over Rows

8 Odd Object Step Back Lunges

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups/Bent over Rows

8 Odd Object Step Back Lunges

12 Push-ups

16 AbMat Sit-ups

Class

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Cal Machine

10 Hollow Rocks

10 Air Squats

5 Inch Worm to Push Up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

9 Bar Muscle-ups

12 Front Squats 84/61

15/12 Calorie Air Bike

18 Toes to Bar

Rest 3 Minutes

AMRAP 7:

9 Bar Muscle-ups

12 Front Squats 70/48kg

15/12 Calorie Air Bike

18 Toes to Bar

Extra Work

Weightlifting

W: Snatch Technique A

On the 1:30 x 5 Sets:

2 Heaving Snatch Balance (feet start and finish in squat stance)

2 Tall Snatches

W: Snatch Technique B

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Strength

S: Front Squat

10-8-6-4-2

On the 3:00 x 5 Sets:

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps

Midline

M: Metcon (Time)

3 Giant Sets:

15 Strict Toes to Bar

200′ Yoke Carry (Moderate Load)

25 Weighted Glute Bridges

Rest 2 Minutes Between Sets

Odd Object Conditioning

O: Metcon (Time)

7 Rounds:

100 Meter Sandbag Run (70/50)

1 Legless Rope Climb (15′)

1 Rope Climb (15′)

Rest 1 Minute Between Rounds

KILOS 30/22.5

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