Saturday 010820

CrossFit Carina, CrossFit CrossAxed – CrossFit

Beginner Class

Metcon (No Measure)


3 rounds:

200m Ski

10 Kettlebell Deadlifts

10 Step Ups

Skill work:

Kettlebell Swings, Deadlifts and Front Squats


30 Burpees

30 Front Squats

30 Jumping Pull Ups

30 Kettlebell Swings

30 Abmat Sit Ups

30 Skips

30 Box Jumps

30 Cal Ski

30 Push Ups

30 Deadlifts

Focus – How to move through a chipper and keeping intensity and mechanics


Warm-up (No Measure)

1 Minute Each

Spiderman + rotation

Active Samson

Inch Worm Push-up

1 Minute Each

Front Plank on Hands

Side Plank (30 Seconds Each Side)

Hollow Hold

1 Round

3 Strict Pull-ups

6 Push-ups

12 AbMat Sit-ups

24 Step Back Lunges

Home Gym Option

Metcon (Time)

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry

Home Gym Option ( No Equipment )

Metcon (Time)

On the 5:00 x 6 Rounds:

20 Odd Object Ground to Overhead

400 Meter Run

100 Odd Object Farmers Carry



Warm-up (No Measure)

Dynamic Group Warm Up


Metcon (3 Rounds for reps)

In Partners:

3 x 6 minute AMRAP

On the 0:00

Max Rope Climbs

Max Double Unders

On the 9:00

Max Ring Muscle Up

Max Hang Power Clean 70/48kg

On the 18:00

Max Cal Ski

Max Pistols
Scoring – All movements = 1 rep except for Double Unders where it is 50 Double unders for 1 rep scored

Extra Work

Capacity Builder

CB: Metcon (AMRAP – Rounds)

5 Rounds of AMRAP 1:30, resting :30s between:

15/12 Calorie Row

Max Distance Handstand Walk

(do this or the field conditioning, not both)

Aerobic Conditioning

AC: Metcon (Time)

Field Conditioning A [On the 0:00]

Every 6 Minutes x 4 Rounds:

20 Meter Shuttle

40 Meter Shuttle

60 Meter Shuttle

80 Meter Shuttle

100m Sprint

Field Conditioning B [On the 24:00]

For Time:

100m Handstand Walk

3:00 Time Cap


GC: Metcon (Time)

4 Rounds:

12 Alternating Dumbbell Squat Snatches (50/35)

6 Burpees to Target (6″ above max reach)

3 Legless Rope Climbs (15′)

Rest 2:00 between rounds.

KILOS 22.5/15

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