Friday 100720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

1 Minute Glute Bridges https://youtu.be/k9dKwU-OuHM

30 Seconds Inch Worm to Push Up https://youtu.be/36ScJxBcoBQ

1 Minute Single Leg Glute Bridges https://youtu.be/LgKfhRIr3TE (30 Seconds Each)

30 Seconds Inch Worm to Push Up

1 Minute Glute Bridge Walkouts https://youtu.be/j4dQUURfuZE

30 Seconds Inch Worm to Push Up

1 Minute Air Squats https://youtu.be/AAZDUYUH6aU

30 Seconds Inch Worm to Push Up

Home Gym Option

Metcon (Time)

5 Rounds:

10 Double Dumbbell Thrusters 22.5/15kg

20 Dumbbell Plank Rows (10/side)

30 Jumping Lunges

Home Gym Option ( No Equipment )

Metcon (Time)

5 Rounds:

10 Odd Object

20 Odd Object Rows

30 Jumping Lunges

Class

Warm-up

Warm-up (No Measure)

3 Rounds

10 step ups

10 Cal Machine

10m Lunge

Pre-Metcon

Metcon (No Measure)

GHD/GHR/Hip Extension Skill with low volume sets.

Metcon

Metcon (Time)

5 Rounds

10 Box Jump Overs 24/20

20/15 Cal

10m OH Walking Lunge (Left)

10m OH Walking Lunge (Right)

Extra Work

Weightlifting

WL: Metcon (No Measure)

Clean and Jerk Primer [On the 0:00]

On the 1:30 x 5 Sets:

2 Muscle Cleans

2 Tall Squat Cleans

1 Push Jerk

1 Split Jerk

*Starting at 0:00, perform the complex every 1:30 for 5 sets.

Clean and Jerk Complex [On the 10:00]

On the 2:00 x 5 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

*Starting at 10:00, perform the complex every 2:00 for 5 sets.

Strength

S: Back Squat (3-6-12)

Midline

ML: Metcon (AMRAP – Reps)

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 9 Pausing Hip Extensions

Minute 2: 15 GHD Sit-ups

Minute 3: 21 Kettlebell Russian Twists

Gymnastics

GC: Metcon (Time)

For Time:

9 Strict Ring Muscle-ups

18 Alternating Dumbbell Squat Snatches (50/35)

7 Strict Ring Muscle-ups

14 Alternating Dumbbell Squat Snatches (70/50)

5 Strict Ring Muscle-ups

10 Alternating Dumbbell Squat Snatches (100/70)

KILOS

1st Weight: 22.5/15

2nd Weight: 32/22.5

3rd Weight: 45.5/32

Odd Object Conditioning

OO: Metcon (Time)

For Time:

35/30 Calorie Ski Erg

7 D-Ball Over Yoke (150/100)

25/20 Calorie Ski Erg

7 D-Ball Over Yoke (150/100)

15/10 Calorie Ski Erg

7 D-Ball Over Yoke (150/100)

Directly Into…

33 Meter Yoke Carry (360/240)

33 Meter Yoke Carry (460/340)

33 Meter Yoke Carry (560/400)

KILOS

D-Ball: 68/45.5

1st Yoke: 163/109

2nd Yoke: 209/154

3rd Yoke: 254/181

Rookies 090720

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Row

10 Hollow rocks/10 sec hold

20 Sec Hang from Pull Up bar

Skill

S: Toes-To-Bar

Workout

Metcon (Time)

5 Rounds

200m Row

10 TTB/Leg Raise

10m Walking Lunge

Thursday 090720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

5 Push Up to down dog https://youtu.be/XWA3FDatcYA

10m Piked Bear Crawl https://youtu.be/8lGOLixLrWg

Home Gym Option

Metcon (No Measure)

No Score

Active recovery

Pick One with Low intensity

Swim for 30 minutes

Bike for 45 Minutes

Run for 30 Minutes

Walk for 60 Minutes

Then Stretch for 20 Minutes

Home Gym Option ( No Equipment )

Metcon (No Measure)

No Score

Active recovery

Pick One with Low intensity

Swim for 30 minutes

Bike for 45 Minutes

Run for 30 Minutes

Walk for 60 Minutes

Then Stretch for 20 Minutes

Class

Warm-up

Warm-up (No Measure)

5 Minutes on Row or bike

Then 3 Rounds with empty bar:

5 Deadlifts

5 Hang Power Cleans

5 Good Mornings

5 Back Squats

5 Elbow rotations

5 Push Press

5 Front Squats

Pre-Metcon

Clean and Jerk (2-2-2-2-2-2-2-2-2-2)

Score is total weight across all sets, missed lifts = 0

on 3:00 x 10

Metcon

Finisher (AMRAP – Rounds and Reps)

3 Minute AMRAP

Burpee to a target 30cm out of reach

Swimming

SC: Metcon (No Measure)

Not For Time:

1,000 Meter Swim

Meters 0-200: Slow

Meters 200-400: Moderate

Meters 400-600: Fast

Meters 600-800: Slow

Meters 800-1000: Fast

Kids 080720

CrossFit Carina, CrossFit CrossAxed – CF Kids Carina

Warm-up

Warm-up (No Measure)

10 Squats

10 Lunges

5 inch Worm to Push Up

5 Jump Squats

10m Bear Crawl

Skill

S: Kettlebell Swings

No Measure

S: Kettlebell Deadlift

No Measure

Workout

Metcon (No Measure)

On the 3 Minutes x 5 Rounds

5 DB Snatch each arm

5 Push Ups

10 Deadlifts or KB Swings

10 Sit Ups

Rookies 080720

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

10 Squats

10 Lunges

5 inch Worm to Push Up

5 Jump Squats

10m Bear Crawl

Skill

S: Kettlebell Swings

S: Kettlebell Deadlift

Workout

Metcon (Time)

On the 3 Minutes x 5 Rounds

5 DB Snatch each arm

5 Push Ups

10 Deadlifts or KB Swings

10 Sit Ups

Wednesday 080720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Good Mornings https://youtu.be/Kg8Mq2F-1Ds

10 Slow Air Squats https://youtu.be/AAZDUYUH6aU

100m Run

10 Inch Worm to Push Up https://youtu.be/36ScJxBcoBQ

Home Gym Option

Metcon (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses 22.5/15kg

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats 22.5/15kg

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (Time)

On the 4:00 x 5 Rounds:

5 Burpee Broad Jumps

10 Over-and-Back Hops Over Object

15 Odd Object Squats

10 Over-and-Back Hops Over Object

5 Burpee Broad Jumps

Class

Warm-up

Warm-up (No Measure)

RD 1

5 DB Deadlifts (each side)

10 Line Hope

10 Air Squats

3 Burpees

RD 2

3 DB Snatch (each side)

10 DB Hops

5 Goblet squats

3 Single DB Devil’s Press

RD 3

3 DB Snatch (each side)

10 DB Hops

5 Goblet squats

3 Single DB Devil’s Press (each side)

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:

5 Devil Presses 22.5/15kg

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats 22.5/15kg

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses 22.5/15kg

Extra Work

Strength

S: Metcon (Time)

4 Giant Sets:

40 Banded Good Mornings

20 Bulgarian Split Squats

10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

Capacity Builder

CB: Metcon (Time)

For Time:

45/30 Calorie Assault Bike

30 Ring Muscle-ups

45/30 Calorie Assault Bike

Odd Object Conditioning

OO: Metcon (Time)

For Time:

2 Mile Run

50 Single Dumbbell Pistols 22.5/15kg

30 Axel Bar Power Cleans 80/52kg

Rookies 070720

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

Bring Sally up

Air Squats

Push Ups

Skill

S: Front Squat

Workout

Metcon (Time)

5 Rounds

5 Front Squats

3 Wall Walks

5 Burpees

100m Run

Tuesday 070720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Generic Warm-up (No Measure)

Generic Warm Up

Rd 1

10m Piked Bear Crawl

10m High Knee Run

10m High Heel Run

5 Inch Worms

10 Air Squats

Rd 2

10m Quadruped Bear Crawl

10m High Knee Run

10m High Heel Run

5 Inch Worm to Push Ups

10m Straight Arm Walking Lunge

Rd 3

10m Burpee Broad Jump

10m High Knee Run

10m High Heel Run

5 Gymnastics Inch Worms

10 Spider-mans with Rotations

https://youtu.be/uQAXq-tYpG8

Home Gym Option

Metcon (Time)

For Time, with a 15:00 Time Cap:

100 DU, 50 Sit-Ups, 25 Hand-Release Pushups

80 DU, 40 Sit-Ups, 20 Hand-Release Pushups

60 DU, 30 Sit-Ups, 15 Hand-Release Pushups

40 DU, 20 Sit-Ups, 10 Hand-Release Pushups

20 DU, 10 Sit-Ups, 5 Hand-Release Pushups

*On the 0, and every 3:00 thereafter:

200m Run

Scale Double Unders to Line Hops if no rope is available

Class

Warm-up

Warm-up (No Measure)

4 Rounds

30 Skips

100m Run

10 Hollow Rocks

5 Inch Worm to Push Up

Metcon

Metcon (Time)

For Time:

100 Double Unders, 50 AbMat Sit-ups

25 Kipping Handstand Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Kipping Handstand Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Kipping Handstand Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Kipping Handstand Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:

Run 200m

RX +

GHDSU

STRICT HSPU

Extra Work

Aerobic Conditioning

AC: Metcon (Time)

On the 4:00 x 2 Rounds:

800/650 Meter Row

On the 3:00 x 3 Rounds:

600/500 Meter Row

On the 2:00 x 4 Rounds:

400/350 Meter Row

Gymnastics

GC: Metcon (AMRAP – Rounds and Reps)

AMRAP 2: Handstand Walk

Rest 30 Seconds

AMRAP 2: Dead Stop Strict Handstand Push-ups

Rest 30 Seconds

AMRAP 2: Handstand Walk

Odd Object Conditioning

OO: Metcon (Time)

3 Rounds For Time:

100 Meter Sandbag Carry (150/100)

21/15 Calorie Ski Erg

100 Meter Farmers Carry (100’s/70’s)

21/15 Calorie Ski Erg

KILOS

Sandbag Carry:68/45

Farmers Carry:45/32

Rookies 060720

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

5 Rounds

5 Line Hops

5 Inch Worms

5 Star jumps

5 Ring Rows

Skill

S: Push Press

S: Leg-assisted Pull Up

Workout

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP x 2 with 3 minutes rest in between

6 Push Press

9 Pull Up

12 Line Hops

15m Bear Crawl

Monday 060720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Seconds Active Spidermans + Rotation https://youtu.be/bi2PQ9gGT9w

10 Seconds Air Squats https://youtu.be/AAZDUYUH6aU

20 Seconds Inchworm to Push-ups https://youtu.be/36ScJxBcoBQ

10 Seconds Air Squats

20 Seconds Active Samson https://youtu.be/_2JY2i7tJoU

10 Seconds Air Squats

20 Seconds Shoulder Taps in top of push Up Position

10 Seconds Air Squats

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Strict Pull-Ups

9 Double Dumbbell Push Presses 22.5/15kg

15 Double Dumbbell Deadlifts 22.5/15kg

21 Jumping Air Squats

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Odd Object/Body Rows

9 Odd Object Shoulder to Overhead

15 Odd Object Deadlifts

21 Jumping Air Squats

Class

Warm-up

Warm-up (No Measure)

RD1

2 Pull Ups

4 Push Ups

8 Deadlifts

12 Air Squats

Run 200m

RD2

2 Kipping Pull Ups

4 Push Press

8 Deadlifts

12 Wall Ball Squats

Run 200m

RD3

2 BMU

4 Push Press with weight

8 Deadlifts

12 Wall Balls

Pre-Metcon

Push Press (3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses 60/43

15 Deadlifts 60/43

21 Wallballs (20/14)

Extra Work

Weightlifting

WL: Metcon (No Measure)

Snatch Primer [On the 0:00]

On the 1:30 x 5 Sets:

2 Snatch Drops

2 Tall Snatches

Snatch Complex [On the 10:00]

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Strength

S: Front Squat (10-8-6-4-2)

On the 3:00 x 5 Sets:

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps

S: Metcon (No Measure)

3 Giant Sets:

9 Double Kettlebell Hang Clean (53’s/35’s)

50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

KILOS 24’s/16’s

Capacity Builder

CB: Metcon (No Measure)

Not For Time:

100 Meter Run, 1 Pegboard Climb

200 Meter Run, 1 Pegboard Climb

300 Meter Run, 1 Pegboard Climb

400 Meter Run, 1 Pegboard Climb

500 Meter Run, 1 Pegboard Climb

Wearing (20/14) Weight Vest