Wednesday 072920

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Active Spidermans

40 Seconds Odd Object or Dumbbell Deadlifts

1 Minute Frog Hops

40 Seconds Odd Object or Dumbbell Russian Swings

1 Minute Mountain Climbers

40 Seconds Odd Object or Dumbbell Push Press

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

3 x AMRAP 5’s, Resting 5:00 between:

400m Buy-In, into AMRAP:

12 Single DB Front Squats

6 Dumbbell-Facing Burpees

400m Buy-In, into AMRAP:

9 Double DB Front Squats

6 Dumbbell-Facing Burpees

400m Buy-In, into AMRAP:

6 Double DB Hang Squat Cleans

6 Dumbbell-Facing Burpees

Rx – 50’s/35’s

KILOS 22.5’s/16’s

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

3 x AMRAP 5’s, Resting 5:00 between:

400m Buy-In, into AMRAP:

12 Odd Object Front Squats

6 Odd Object-Facing Burpees

400m Buy-In, into AMRAP:

9 Odd Object Front Squats

6 Odd Object-Facing Burpees

400m Buy-In, into AMRAP:

6 Odd Object Squat

6 Odd Object-Facing Burpees

Class

Warm-up

Warm-up (No Measure)

8 min AMRAN

20 Calf pumps

200m Run

10 Squats

5m Duck walk

10 Step ups

5 Burpees

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 5’s, Resting 5:00 between:

400m Run Buy-In, into AMRAP:

12 Front Squats 52/38kg

6 Burpee Box Jump Overs (24″/20″)

400m Run Buy-In, into AMRAP:

9 Front Squats 61/43kg

6 Burpee Box Jump Overs (24″/20″)

400m Run Buy-In, into AMRAP:

6 Front Squats 70/48kg

6 Burpee Box Jump Overs (24″/20″)

Extra Work

Strength

S: Metcon (Calories)

On the 4:00 x 1 Round:

45/30 Calorie Row + 20 Alternating Pistols

On the 3:00 x 2 Rounds:

30/24 Calorie Row + 20 Alternating Pistols

On the 2:00 x 3 Rounds:

15/12 Calorie Row + 20 Alternating Pistols

Capacity Builder

CB: Metcon (Distance)

On the 2:00 x 4 Rounds:

50m Yoke Carry 170/130kg

7 Double Dumbbell Power Cleans

Max Distance Double Dumbbell Bear Crawl

KILOS 32’s/22.5’s

Swimming

SW: Metcon (No Measure)

Swim Conditioning

Not for Time:

900m Tempo Swim

50m Light Pace, 50m Moderate Pace

50m Light Pace, 50m Moderate Pace

50m Light Pace, 50m Moderate Pace

50m Light Pace, 50m Fast Pace

50m Light Pace, 50m Fast Pace

50m Light Pace, 50m Fast Pace

50m Light Pace, 50m Moderate Pace

50m Light Pace, 50m Moderate Pace

50m Light Pace, 50m Moderate Pace

Gymnastics

GC: Metcon (Time)

Gymnastic Skill

On the 2:00 x 6 Rounds:

30 Heavy Rope Double Unders

Handstand Walk Obstacle Course

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