Wednesday 010720

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 (Time)

[On the 0:00]

1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks 22.5/15kgs

[On the 5:00]

2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks 22.5/15kg

[On the 10:00]

3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (Time)

[On the 0:00]

1 Round:

30 Lateral Odd Object Burpees

30 Odd Object Deadlifts

30 Odd Object Squats

[On the 5:00]

2 Rounds:

15 Lateral Odd Object Burpees

15 Odd Object Deadlifts

15 Odd Object Squats

[On the 10:00]

3 Rounds:

10 Lateral Odd Object Burpees

10 Odd Object Deadlifts

10 Odd Object Squats

Class

Warm-up

Warm-up (No Measure)

400m Run

Then:

30 Seconds each for 3 Rounds of:

RDL – Left Leg

RDL – Right Leg

Deadlift

Push Up

Line Hops

Push Press

Metcon

Metcon (Time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)

KILOS 43/29

Extra Work

Strength

S: Metcon (No Measure)

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 20 Second L-Sit on Parallettes

S: Metcon (Time)

On the 3:00 x 5 Rounds:

2 Pegboard Climbs

7-6-5-4-3 Axel Bar Power Cleans

Capacity Builder

CB: Metcon (Time)

For Time:

21-18-15-12-9-6-3:

Unbroken Deadlifts

102.5/70kg

Swimming

SW: Metcon (Time)

Swim Conditioning

[Warm-Up]

100 Meter Freestyle

[Working Sets]

3 Rounds:

50 Meter Swim

30 Seconds Rest

50 Meter Swim

30 Seconds Rest

50 Meter Swim

2 Minutes Rest Between Rounds

[Cool-Down]

100 Meter Freestyle

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