Friday 030720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

1 Minute Glute Bridges https://youtu.be/k9dKwU-OuHM

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

1 Minute Single Leg Glute Bridges https://youtu.be/LgKfhRIr3TE (30 Seconds Each)

30 Seconds Inch Worm to Push Up

1 Minute Glute Bridge Walkouts https://youtu.be/j4dQUURfuZE

30 Seconds Inch Worm to Push Up

1 Minute Air Squats https://youtu.be/AAZDUYUH6aU

30 Seconds Inch Worm to Push Up

Home Gym Option

Metcon (Time)

30-20-10-20-30:

Single Dumbbell Hang Power Snatch 22.5/15kg

Single Dumbbell Thrusters 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (Time)

30-20-10-20-30:

Odd Object Ground to Overhead

Odd Object Thruster

Class

Warm-up

Warm-up (No Measure)

30 Seconds per movement

2 Rounds:

Squats

Barbell Good Mornings

Push Press

Front Squat

100m Run

Metcon

Metcon (Time)

21-15-9-15-21:

Hang Power Snatch 34/25kg

Thrusters 34/25kg

RX+ 43/30kg

Weightlifting

W: Clean and Jerk Technique

[On the 0:00]

On the 1:30 x 5 Sets:

2 Muscle Cleans

2 Tall Squat Cleans

1 Push Jerk

1 Split Jerk

W: Clean and Jerk

[On the 10:00]

On the 2:00 x 5 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

Strength

S: Back Squat (3-6-12)

3 Reps

6 Reps

12 Reps

S: Front Rack Lunge (50 feet)

Walking Lunge

[0:00 – 6:00]

Build to a Heavy:

50′ Barbell Front Rack Walking Lunge

[6:00 – 12:00]

Build to a Heavy:

50′ Dumbbell Front Rack Walking Lunge

Aerobic Conditioning

AC: Metcon (Time)

On the 3:00 x 5 Rounds:

200 Meter Row

12/9 Calorie Assault Bike

Midline

ML: Metcon (AMRAP – Reps)

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

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