Friday 030420

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm Up – https://youtu.be/uQAXq-tYpG8

Home WOD

Metcon (Time)

Video Brief – https://youtu.be/hNnOpHfmyDM

Deck of cards

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches
Ace = 1

Picture Cards = 10

Grab a deck of cards, flip a card and do the movement prescribed for that suite and the reps designated by the number on the card. Face cards are 10……

Reduce number of cards to scale the volume

RX+ Ace = 11

Home Gym Option ( No Equipment )

Metcon (Time)

Video Brief – https://youtu.be/hNnOpHfmyDM

Deck of cards

Spades – Odd-Object Zercher Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Odd-Object Deadlift or Swing

Thursday 020420

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm Up – https://youtu.be/uQAXq-tYpG8

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders
Video Brief and Extra Info… – https://youtu.be/0prcGVD26eg

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Rows

15 Pushups

15 Air Squat Hops (over odd-object)

Wednesday 010420

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm Up – https://youtu.be/uQAXq-tYpG8

Home WOD

Metcon (3 Rounds for time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 22.5/15kg

On all dumbbell movements, alternate hands every 5 repetitions.
Video Brief – https://youtu.be/LHDQxV-OgvM

Home Gym Option ( No Equipment )

Metcon (3 Rounds for time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

I have equipment… Give me the works….

Metcon (Time)

“Dirty 30”

30 Box Jumps (24″/20″)

30 Chest to Bar Pull-Ups

30 KBS (24/16kg)

30 Front Squats (52/35)

30 TTB

30 Push Press (52/35)

30 Deadlifts (52/35)

30 WB (9/6kg)

30 Burpees

100 Double-Unders

RX +

Kilos: Kettlebell (32/24)

Barbell (61.4/43)

Wallball (13/9)

Box 30/24
Brief – https://youtu.be/W7E_6Z4lk1g

Tuesday 310320

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm Up – https://youtu.be/uQAXq-tYpG8

At Home

Metcon (Time)

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees
Video Brief – https://youtu.be/bhs1sYjItm8

Home Gym Option ( No Equipment )

Metcon (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-Ups

20 Pushups

10 Reverse Burpees

Gymnastics

Metcon (2 Rounds for time)

Strict Deficit Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Deficit Handstand Push-ups (4.5″/3″)

5 Minute Time Cap

Strict Chest to Bar Pull-ups (On the 7:00…)

1 Set:

Max Unbroken Strict Chest to Bar Pull-ups
Score pull ups as seconds, 1 rep = 1 second

I have equipment… Give me the works….

Metcon (3 Rounds for reps)

3 x 5 Minute AMRAP’s

Part #1:

45/30 Calorie Assault Bike Buy-In, into…

AMRAP remaining time:

9 Power Cleans (95/65)

21 Double-Unders

Rest 5:00 Minutes

Part #2:

30/20 Calorie Bike Buy-In, into…

AMRAP remaining time:

6 Power Cleans (135/95)

21 Double-Unders

Rest 5:00 Minutes

Part #3:

15/10 Calorie Bike Buy-In, into…

AMRAP remaining time:

3 Power Cleans (165/115)

21 Double-Unders

Kilos: 1st Bar (43/29.5)

2nd Bar (61/43)

3rd Bar (75/52)

RX+

Kilos: 1st Bar (60/40)

2nd Bar (84/60)

3rd Bar (102/70)
WOD BRIEF https://youtu.be/wyGIh07GjNk

Monday 300320

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

I have equipment… Give me the works….

Metcon (Time)

3 Rounds

*Wearing a 20/14 Weight Vest*

50 Air Squats

35 Pushups

400m Run

Kilos: Vest (9/6)

Brief – https://youtu.be/kOauzKKm078
Only use a vest if you could do 20 unbroken push ups with no vest

Home WOD

Metcon (AMRAP – Reps)

Ascending Ladder for 15:00:

3 Strict Pull-Ups/Bent Over Row

3 Single Arm Dumbbell Squat Cleans/Med Ball Cleans/Deadlifts + Goblet Squats

3 Facing Burpees over your object/burpees

6 Strict Pull-Ups/Bent Over Row

6 Single Arm Dumbbell Squat Cleans/Med Ball Cleans/Deadlifts + Goblet Squats

6 Facing Burpees over your object/burpees

*Continue adding 3 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

Workout Brief https://youtu.be/xmkP7g7kB08

Odd Object Conditioning

Metcon (Time)

For Time:

800m Sandbag Run (70/50)

Kilos: Sandbag (30/22.5)

Aerobic Conditioning

Metcon (No Measure)

3 Rounds:

500 Meter Row (2K + 15)

250m Row (2K Pace)

250m Row (Sub 2K Pace)

Rest 2:00 between
Row conditioning, if you don’t have a rower take a surfboard down to the river and paddle 3km…….. (don’t do that, its a joke)

Saturday 280320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm-up (No Measure)

https://youtu.be/u13AbTq9-K4

Warm-up

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Air Squats

Arch Hold

Air Squats

Hollow Hold

Air Squats

Sit-ups

Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

If you have the gear….

For Time (30 Minute Cap):

3 Rounds:

30/21 Calorie Assault Bike

21 Toes to Bar

15 Thrusters (135/95)

15 Thrustrers (155/105)

15 Thrusters (185/135)

3 Rounds:

30/21 Calorie Assault Bike

21 Barbell Facing Burpees

KILOS:

135/95=61/43

155/105= 70/48

185/135= 84/61

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Metcon (AMRAP – Rounds and Reps)

No Running Version

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

Strength

S: Metcon (3 Rounds for reps)

Midline

3 Giant Sets:

:30 Second Ring Body Saw

:30 Second Ring Mountain Climbers

Rest 1 Minute Between Sets

Weightlifting

WL: Snatch (1-1-1-1)

Heavy Single, 1 @ 80%, 1 @ 80%, 1 @ 80%

WL: Clean and Jerk (1-1-1-1)

Heavy Single, 1 @ 80%, 1 @ 80%, 1 @ 80%

WL: Front Squat (1-2-2)

Heavy Single, 2 @ 80%, 2 @ 80%

Friday 270320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm-up (No Measure)

https://youtu.be/xsE7lxNfWQw

Warm-up

Warm-up (No Measure)

2-3 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Home Gym Option

“Garage Fight” (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest

Home Gym Option ( No Equipment )

Metcon (3 Rounds for reps)

3 Rounds of 1:00 Minute at Each:

Backpack Thrusters

Russian Backpack swings

Hops over Backpack

Backpack Reverse Lunges

Burpees

Rest

Weightlifting

WL: Jerk (1-2-2)

Heavy Single, 2 @ 80%, 2 @ 80%

WL: Mid-hang Power Clean (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Snatch Balance (1-2-2)

Heavy Single, 2 @ 80%, 2 @ 80%

WL: Back Squat (2-2-2)

85% of Tuesday’s Front Squat

Rookies 260320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (Time)

3 Rounds

5m Crocodile roll -> 15m Bear crawl -> 15m Broad jump -> 15m Backwards lunge walk

Metcon (AMRAP – Rounds and Reps)

AMRAP in a given amount of time of:

8 Kettlebell swings

4 Deadlifts

4 x 15m Shuttle Run

Warm-up

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Air Squats

Arch Hold

Air Squats

Hollow Hold

Air Squats

Sit-ups

Air Squats

Barbell Warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Metcon (Time)

Teams of 3

For Time (30 Minute Time Cap):

3 Rounds:

60/45 Calorie Assault Bike

45 Toes to Bar

45 Thrusters (95/65)

45 Thrustrers (115/85)

45 Thrusters (135/95)

3 Rounds:

60/45 Calorie Assault Bike

45 Lateral Barbell Burpees

Thursday 260320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 Seconds

Moderate Bike

Active Spidermans

Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 Seconds

Faster Bike

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)

Class

Metcon (Time)

5 Rounds:

10 Kettlebell Swings 32/24kg

100m Single Arm Farmers Carry 32/24kg

20/15 Calorie Assault Bike

Carina – Sub Farmers Carry for Turkish Get up, 3 reps per side

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Push ups

21 Dumbbell Swings

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand-Release Push ups

18 Bent over Backpack Rows

21 Glute Bridges

Weightlifting

WL: Snatch from blocks (just above knee) (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Snatch Pull (3-3-3)

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

WL: Snatch Deadlift (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Snatch Block Pull ( Knee ) (4-4-4)

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

Video Brief

Warm-up (No Measure)

https://youtu.be/ctBCnLQ_8Pc

Rookies 250320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

Relay Races

Rope lay back skill work

Metcon (Time)

5 Rounds of:

7 Push ups

7 Box jumps

7 Toes to bar

Warm-up

Warm-up (No Measure)

2-3 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest