Saturday 250120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Wall Ball Squats

5 Pull Ups/Ring Rows

5 Cossack Squats

200m Run

Then Barbell Prep

Class

Clean and Jerk (2+1 – 2+1)

Heavy 2+1, 2+1 @ 90%

Metcon (Time)

5 Rounds

2 Rope Climbs

20 Wall Balls 20/15#

Weightlifting

WL: Snatch (2-2)

Heavy 2, 2 @ 90%

WL: Front Squat (3-3-3)

Heavy 3, 3 @ 95%, 3 @ 90%

WL: Stiff Legged Deadlift SLDL (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

Friday 240120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400 m Jog or Row

Then:

Work through movements and setup for workout. Build intensity and weight as you go. Coach Led

Class

Metcon (Time)

For time:

100 Double Unders

80 Abmat Sit Up

60 Pull Ups

40 Deadlift 60/40kg

20 Dumbell Push Press 22.5/15kg

10 Dumbell Box Step Overs 22.5/15kg

5 Muscle Up/Burpee Pull Up

10 Dumbell Box Step Overs 22.5/15kg

20 Dumbell Push Press 22.5/15kg

40 Deadlifts 60/40kg

60 Pull Ups

80 Abmat Sit Up

100 Double Unders

Gymnastics

GC: Muscle-ups (2-4-6-8-10-8-6-4-2)

Unbroken sets

Pick your max set which should be about 80% of your best set ever and use as your peak set, work back from there ie

1-2-3-4-5-4-3-2-1

Use the same rep scheme with transitions if you don’t have Muscle Ups

Weightlifting

WL: Power Snatch (4-4-4)

Heavy 4, 4 @ 95%, 4 @ 90%

WL: Snatch Pull (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

WL: Jerk Split Squat (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

Jerk split squat: Rack the bar on your back as you would for a back squat and step into your jerk split receiving position. Squat from approximately straight knees to the depth at which you would receive a heavy jerk – not to a full depth lunge position. Repeat on your non- jerk-leg side as well for balance

Thursday 230120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Practice 5 stroke row starts, 3 attempts.

10m Duck Walk and 10 sec support hold in between efforts.

Class

L-Sit (Accumulate 3 Minutes )

Ring or Parallettes

Metcon (Time)

3 Rounds

1000/800m Row

Rest 4 minutes between efforts

Strength

S: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20m OH Barbell Carry 60/40kg

10 Strict HSPU

20 Hip Extension

Weightlifting

WL: Jerk Dip Squat + Jerk (3+1 – 3+1 – 3+1)

Heavy 3+1, 3+1 @ 95%, 3+1 @ 90%

WL: 1 1/4 OHS + Snatch Push Press (2+4 – 2+4 – 2+4)

Heavy 2+4, 2+4 @ 95%, 2+4 @ 90%

WL: Back Squat (3-3-3-3)

95% of Monday’s Back Squat

WL: Front Squat (3-3-3)

80% of today’s Back Squat

Rookies 230120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Press (5-5-5)

Metcon (Time)

5 Rounds:

5 Hanging Knee Raises

10 Push Press

10 Cal Ski

Warm-up

Warm-up (No Measure)

Practice 5 stroke row starts, 3 attempts.

10m Duck Walk and 10 sec support hold in between efforts.

Class

Strict Press (5-3-1)

Metcon (Time)

For time:

5 Rounds

10 TTB

10 Box Jumps

Directly into:

1 of the following,

1000m ski/row/air bike (2000m)

Directly into:

5 Rounds:

10 Strict Ring Dips

10 Strict Pull Ups

Wednesday 220120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

In Partners:

3 Rounds

5 Hang Power Cleans + 30 sec Front Rack partner assisted stretch

5 Front Squats

15Cal Shared Bike Sprint

Class

Metcon (No Measure)

Bar Muscle Up, CTB and Pull Up Skill Work
Spend 15 minutes working on the movement or progression you want to next develop ( ie. the butterfly pull up or maybe the kip of the kipping pull up).

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP (rounds and reps)

10 Clean & Jerk 60/40kg

10 Front Squats 60/40kg

Metcon

MC: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP for rounds and reps:

250m Row

20 GHDSU
Every 50m of row is 1 rep

Rookies 220120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Deadlift (10-10-10)

Metcon (Time)

3 Rounds:

100m Run

10 Dumbbell Snatches

20m Bear Crawl

Warm-up

Warm-up (No Measure)

In Partners:

3 Rounds

5 Hang Power Cleans + 30 sec Front Rack partner assisted stretch

5 Front Squats

15 Cal Shared Bike Sprint

Class

Deadlift (5-3-1)

Metcon (Time)

3 Rounds

1000/800m Row

Rest 4 minutes between efforts

Rookies 210120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Push-ups (5-5-5)

Metcon (AMRAP – Rounds and Reps)

3 x 3 minute AMRAP

5 Burpees

5 Jumping Pull Ups

200m Row

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

5 Hang Muscle Snatch (use dowel if needed)

10 Air squats

Class

Bench Press (5-3-1)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP (rounds and reps)

10 Clean & Jerk 60/40kg

10 Front Squats 60/40kg

Tuesday 210120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

5 Hang Muscle Snatch (use dowel if needed)

10 Air Squats

Class

Snatch Balance (3-3-3)

Heavy 3, 3 @ 95%, 3 @ 90%

Metcon (Time)

For time:

400m Run

21 Hang Power Snatch 40/30kg

21 Burpees Over The Bar

400m Run

15 Hang Power Snatch 40/30kg

15 Burpees Over The Bar

400m Run

9 Hang Power Snatch 40/30kg

9 Burpees Over The Bar

Gymnastics

GC: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP for distance:

Handstand Walk

Weightlifting

WL: Power Clean (4-4-4)

Heavy 4, 4 @ 95%, 4 @ 90%

WL: Clean Pull (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

Rookies 200120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Squat Skill (5-5-5)

Practice the skill of the squat

Metcon (Time)

5 Rounds with 1 minute rest between rounds

3 Wall Walks

15 Double Unders

5 Goblet Squat/Air Squat

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Kips

5 Step Ups

100m Run or 200m Bike

3 Inch Worms

5 Ring Rows/Pull Ups

Class

Back Squat (5-3-1)

Metcon (Time)

For time:

Run 400m

21 Hang Power Snatch 40/30kg

21 Burpees Over The Bar

Run 400m

15 Hang Power Snatch 40/30kg

15 Burpees Over The Bar

Run 400m

9 Hang Power Snatch 40/30kg

9 Burpees Over The Bar

Monday 200120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Kips

5 Step Ups

100m Run or 200m Bike

3 Inch Worms

5 Ring Rows/Pull Ups

Class

Metcon (Time)

For time:

5 Rounds

10 TTB

10 Box Jumps

Directly into:

1 of the following,

1000m ski/row/air bike (2000m)

Directly into:

5 Rounds

10 Strict Ring Dips

10 Strict Pull Ups

Aerobic Conditioning

AC: Metcon (Time)

2 Rounds for time:

Run 800m

20/18Cal Ski (ski is recovery)

Run 400m

20/18Cal Ski (ski is recovery)

Run 200m

20/18Cal Ski (ski is recovery)
Same as last week but this week Ski for recovery

Weightlifting

WL: Behind The Neck Jerk (3-3-3)

Heavy 3, 3 @ 95%, 3 @ 90%

WL: Push Press (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

WL: Back Squat (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

WL: Jerk Dip Squat (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%