Tuesday 121119

Announcements

Don’t forget to book your BodyScan for this Saturday https://www.eventbrite.com.au/e/crossfit-crossaxed-body-composition-scans-sat-16-november-2019-registration-76859174861

$35 payable directly to inform on the day.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Skips

10 Dislocates

8 Over Head Squats

6 Sotts Press

Class

Hang Squat Snatch (3-3-3-3-3)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Weightlifting

WL: Snatch Pull (5-5-5)

@100%

Aerobic Conditioning

AC: Metcon (3 Rounds for time)

3 rounds

Run 1000m

Rest 1:1

Rookies 121119

Announcements

Don’t forget to book your BodyScan for this Saturday https://www.eventbrite.com.au/e/crossfit-crossaxed-body-composition-scans-sat-16-november-2019-registration-76859174861

$35 payable directly to inform on the day.

CrossFit CrossAxed – CrossFit Rookies

Class

Baird (AMRAP – Reps)

600m Run buy-in

Then, at the start of the next minute:

4 Rounds

60s Pull-ups

60s Deadlifts 90/70kg

60s Lateral burpees over bar

Rookies 111119

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

Row 400m

Then,

3 rounds of:

5 Ring rows

5 wall ball squats

5 push ups

Class

Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots 14/20 lb ball to 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Monday 111119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

Run 200m

5 Scap retractions

5 Bar Taps

5 Push Ups

10 Good Mornings

Class

Baird (AMRAP – Reps)

600m Run buy-in

Then, at the start of the next minute:

4 Rounds

60s Pull-ups

60s Deadlifts 90/70kg

60s Lateral burpees over bar

Weightlifting

Clean and Jerk (3-3-3-3)

Aerobic Conditioning

Metcon (Time)

Ski 2km

Do 5 burpees every minute, clock keeps running so burpees are done on the minute

Saturday 091119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

Jog 200m

10 Cossack Squats

5 Strict pull-ups or 10 scap retractions

5 Medicine ball front squats,2 Sets:

Jog 200m

10 Cossack Squats

5 Strict pull-ups or 10 scap retractions

5 Medicine ball front squats
,

Class

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots 14/20 lb ball to 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14-lb/20lb ball to 9 ft.

Time cap: 20 min.

Friday 081119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Accumulate 30/20 Cals on Any/All Machines

3 Rounds of the Following UNBROKEN:

3 Muscle Clean

3 Strict Press

3 Back Squat

3 Behind the Neck Strict Press

Class

Bear Complex (1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Aerobic Conditioning

Metcon (Calories)

Max Calories in 30 Minutes on the Echo Bike

Thursday 071119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Calf Raises / Leg

5 Scap Retractions

10 Kips

Class

Metcon (Time)

Buy In: 1 Mile Run

10 Rounds

5 Pull Ups

10 Push Ups

5 TTB

Cash Out: 1 Mile Run

Weightlifting

WL: Push Jerk (3-3-3-3-3)

Gymnastics

GC: Metcon (Time)

3 Rounds

50 GHD Sit-ups

50 Hip Extensions

(Scale to 40’s or 30’s or 20’s)

Rookies 071119

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds

10s Top Dish Hold

10s Bottom Dish Hold

30 Skips

Class

Metcon (Time)

Accumulate 3 minutes in an L-Sit on Paralletes

10 Minute Cap

Metcon (AMRAP – Rounds)

12 Minute AMRAP

10 Burpee Pull Ups

50 Double under

5 Wall Walks

Rookies 061119

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds

10 Shin Box

10 Cossacks

100m Run

Class

Metcon (Time)

5 Rounds

10 Back Squats 80/50kg

Run 400m

Wednesday 061119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8/6 Cal Bike/Ski/Row

10 Wall Ball Squats

10 Banded Good Mornings

10m Overhead Kettle Bell Walk

Class

Metcon (AMRAP – Reps)

3 x 4 minute AMRAPS with 4 minutes rest

21-15-9

Cal Row

Wall Ball 20#/14#

21-15-9

Cal Bike

Kettle Bell Swing 32kg/24kg

21-15-9

Cal Ski

Power Snatch 40kg/30kg
Female Calories – 18-12-6

Weightlifting

WL: Metcon (Weight)

4 sets (2 x 4)

2 Power Cleans into 4 Front Squats

(Do 2 power cleans then straight into 4 squats at clean weight)

Aerobic Conditioning

: Metcon (AMRAP – Rounds)

With a Partner

10 minute AMRAP

5 Sandbag Cleans

100m Farmers Carry with Kettle Bell 32Kg/24kg

Both working at the same time, one does cleans while the other does the carries then switch. Go solo if you can’t find a buddy