Saturday 010820

CrossFit Carina, CrossFit CrossAxed – CrossFit

Beginner Class

Metcon (No Measure)

W/Up

3 rounds:

200m Ski

10 Kettlebell Deadlifts

10 Step Ups

Skill work:

Kettlebell Swings, Deadlifts and Front Squats

Workout:

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

Warm-up (No Measure)

1 Minute Each

Spiderman + rotation https://youtu.be/bi2PQ9gGT9w

Active Samson https://youtu.be/_2JY2i7tJoU

Inch Worm Push-up https://youtu.be/36ScJxBcoBQ

1 Minute Each

Front Plank on Hands https://youtu.be/ipI9KKhxya4

Side Plank (30 Seconds Each Side) https://youtu.be/fkQHNbPFtw4

Hollow Hold https://youtu.be/xLyMUGttqYQ

1 Round

3 Strict Pull-ups https://youtu.be/ijcZWop3ONA

6 Push-ups https://youtu.be/4VcOQhi2-ow

12 AbMat Sit-ups https://youtu.be/nvt_6Eu5VtU

24 Step Back Lunges https://youtu.be/qTqJAZUGTjM

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

Class

Warm-up

Warm-up (No Measure)

Dynamic Group Warm Up

Metcon

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

Gymnastics

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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