Friday 310720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)

10 Reverse Lunges (5 Each Side)

Home Gym Option

Metcon (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

Home Gym Option ( No Equipment )

Metcon (Time)

For Time:

30 Odd Object Deadlifts

30 Odd Object Russian Swings

30 Odd Object Goblet Squats

30 Odd Object Hang Squat Cleans

30 Odd Object Ground to Overhead

30 Odd Object Squats

*On the Minute: 5 Burpees

Class

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
32/24kg rxd

Scale load to lighter KB and Abmat SU

Scale volume to 4 rounds of above or to 5 rounds of 20reps each exercise

Warm-up

Warm-up (No Measure)

4 Rounds

200m Row

10m Duck Walk

10 Air Squats

10 Spiderman + Rotations

5 Ring Rows

Metcon

Extra Work

Weightlifting

W: Metcon (Weight)

Clean and Jerk Primer [On the 0:00]

On the 2:00 x 4 Sets:

1 Low-Hang Clean Pull

1 Low-Hang Clean High Pull

1 Low-Hang Squat Clean

2 Split Jerks

Low-Hang Squat Clean and Jerk [On the 10:00]

On the Minute x 10:

1 Low-Hang Squat Clean and Jerk

Build to a Heavy for the day.

Midline

ML: Metcon (Time)

3 Giant Sets:

15 GHD Sit-Ups

20sec GHD Hold

25 Hip Extensions

30sec Hip Extension Hold

Rest 2:00 between sets

Odd Object Conditioning

OC: Metcon (Time)

A: For Time:

50 Toes to Bar

40 Strict HSPU

30 Double Kettlebell Thrusters 24’s/16’s

20 Sandbag Cleans

KILOS

Kettlebell: 24’s/16’s

Sandbag: 65/45

B:On the 4:00 x 5 Rounds:

12/9 Calorie Ski Erg

100m Wreckbag Run 32/20kg

12/9 Calorie Ski Erg

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