Saturday 230319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

100m Jog

5 Thrusters

10 Scap Retractions

15 Good Mornings

Workout

Option 1

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Option 2

Metcon (Time)

33-27-21-15-9 reps for time of:

Deadlift 100kg/70kg

Handstand Push-up

Extra Credit

COND: Metcon (AMRAP – Reps)

AMRAP 10mins

1000m Run

Max DB Hang Clean and Jerks 30kg/22.5kg

Friday 220319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Lunge Steps

10 Knee Raises

10 Jumping Lunges

100m Jog

Workout

Metcon (6 Rounds for time)

6 Sets

30 second Echo Bike Sprint

Rest 1:30

Metcon (AMRAP – Reps)

AMRAP 6mins

15 Abmat Sit-ups

10 Box Jumps

15 Abmat Sit-ups

10 Burpee Box Jumps

15 Abmat Sit-ups

10 Burpee Box Jump Over

Extra Credit

STR: Back Squat (3 Sets of 11 at 70%)

Thursday 210319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog

200m Row

10 KB Squats

5 KB Press (lunge position)

Workout

Metcon (Time)

“In Partners”

2000m Row

50 Squat Cleans 40kg/30kg

2000m Ski

50 Squat Cleans 40kg/30kg

Extra Credit

COND: Metcon (AMRAP – Rounds)

EMOM x 30

Odd – 20 GHD Sit-ups

Even – 30 Air Squats

Wednesday 200319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 minute Pigeon Stretch

-then-

3 Rounds

5 Snatch Grip Push Press

10 Jump Squats

100m Jog

Workout

Metcon (4 Rounds for time)

4 Sets:

Every 5 mins:

75 Double Unders

21/18 Cal Bike

7 Power Snatches 60kg/40kg

*3min Cap

Extra Credit

STR: Deadlift (Every 30 seconds for 6 minutes – 2 Heavy Reps)

COND: Metcon (Time)

35-30-25

Ski Erg Cals

12-10-8

Bench Press

Tuesday 190319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 PVC Dislocates

5 Overhead Squats

10s Bar Hang

5 Broad Jumps

100m Ski

Workout

Snatch Pull (5×3)

Snatch Pull

3-3-3-3-3

Snatch Balance (5×3)

Snatch Balance

3-3-3-3-3

Metcon (3 Rounds for reps)

Snatch Grip Press

3 x Max Reps in 30s

Extra Credit

STR: Back Squat (4×9)

4×9 at 75%

COND: Metcon (Time)

3 Rounds:

15m Overhead Plate Lunge

15 Dumbbell Snatch 30/22.5

15m Overhead Plate Lunge

Monday 180319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Iron Cross Rotations

10 Scap Retractions

5 Push-ups

200m Jog

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins:

30/20 Cal Bike

30 Push-ups

30/20 Cal Row

30 Push-ups

30/20 Cal Ski

30 Push-ups

Extra Credit

STR: Bent Over Row (3×10)

10-10-10 (heavy)

SKL: Metcon (Time)

5 Rounds

10 Strict Toe to Bar

10m Handstand Walk

COND: Metcon (Time)

For Time:

800m Run

40 Burpee Pull-ups

Saturday 160919

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

100m Row/Ski

5 Inch Worms

10 Bar Taps

5 Snatch Grip Press

10 Overhead Squats

Fitness & Performance

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Friday 150319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

25m High Knees

25m Broad Jump

20 Calf Pumps

10 Air Squats

Workout

Metcon (Time)

For Time:

2 Rounds

1000m Run

30 Back Squats 80/50kg

Metcon (3 Rounds for calories)

Ski Erg Sprints

3 x 30 second sprints

Extra Credit

STR: Back Squat (5 sets of 7 at 80%)

Thursday 140319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations (up)

10 Iron Cross Rotations (down)

10 Barbell Press

100m Jog

Workout

Metcon (No Measure)

Muscle-up Technique

Metcon (Time)

For Time:

21-15-9

Floor Press 80/40kg

Handstand Push-up

Extra Credit

COND: Metcon (Time)

2000m Run

*every minute 5 burpees

Wednesday 130319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Spend 5 minutes alternating through the different machines at a moderate pace

-then-

3 Rounds

5 Thrusters

30 Single Skips

Fitness & Performance

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
15 minute cap today!

Extra Credit

STR: Shoulder Press (10-10-10-10)

SKILL: Metcon (No Measure)

Accumulate 3 minutes in a handstand

COND: Metcon (8 Rounds for calories)

Echo Bike

8 x 30s Sprints

2min Rest
Max Efforts