Friday 200718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Skips

5 Knee Raises

5 Thrusters

5 Step-ups each leg

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

In Partners

AMRAP 22mins

150 Double Unders

30 Toes to Bar

24 Thrusters 50/35

18 Box Jumps 24/20

*A sandbag must be off the ground for reps to count

Extra Credit

STR: Metcon (Weight)

5 Heavy Unbroken Sets:

5 Deadlifts

4 Hang Squat Cleans

3 Power Cleans

2 Push-Jerks

1 Split Jerk

COND: Metcon (Time)

For Time:

1000m Run

800m Row

600m Run

400m Row

Thursday 190718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5mins of Run/Row/Ride

2 Rounds

10 Walking Lunges

10 Single Arm DB Press

30s Sampson Stretch

Fitness & Performance

Metcon (Time)

For Time:

600m Row

50 Handstand Push-ups

40 KB Swings 32/24

30 Burpees

20 Single Arm KB OHS

10 Muscle-ups

*15min Cap
MU’s will be scaled to Turkish Get-Ups

Extra Credit

STR: Metcon (Weight)

5 Sets:

5 Weighted Pull-ups

5 Heavy Back Squats

Rest 2mins

Skill: Metcon (No Measure)

Spend 10 minutes practising handstand holds and walks

COND: Metcon (Time)

For Time:

50 Cal Row

50 Cal Bike

50 Cal Ski

Weightlifting

Split Jerk (4, 4, 2, 2, 2, 2)

64%x4, 68%x4, 72%x2, 76%x2, 80%x2(sets)x2

Back Squat (3, 3, 3, 3, 3, 3, 3)

60%x3, 66%x3, 71%x3, 76%x3, 81%x3, 86%x2(sets)x3

Wednesday 180718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

As a group:

Squat clean warm-up

Then

3 Rounds

5 Squat Cleans

5 Overhead Squats

5 Floor Press

Fitness & Performance

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Extra Credit

SKILL: Metcon (Weight)

5 Sets:

30 Hollow Rocks

10 Bottoms Up KB Press (each side in a lunge position)

COND: Metcon (Time)

4 x 750m Row (each for time)

Rest 90s Between Each Effort
Record your slowest time and note the other times in the comment section.

Weightlifting

Power Clean + Power Jerk (3,3,3,2,2,2)

60%x3, 65%x2(sets)x3, 70%x2, 75%x2(sets)x2.

Snatch Balance (5,5,5,5)

35%x5, 40%x5, 45%x5, 50%x5

Tuesday 170718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Dislocates

10 OHS

5 Sotts Press

10m Bear Crawl

(Try use a barbell by last round)

Fitness & Performance

Power Snatch (2-2-2-2-2-2)

Build across the sets

18.0 (Time)

21-15-9

Dumbbell snatch, alternating arms 50#/35#

Burpee lateral jump over dumbbell

Extra Credit

STR: Deadlift (3RM)

COND: Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

75 Double-Unders

15 Toes To Bar

Monday 160718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Cocky Walk

20 Calf pumps

20 Hollow Rocks

20 Superman Rocks

100m Jog

Fitness & Performance

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Weightlifting

Power Snatch from blocks just above knee (63%x3, 70%x3, 78%x2, 70%x3, 77%x2, 82%x2)

set block height so barbell is at just above knee height with plates on and in set up position

Back Squat ( 60%x6, 68%x6, 75%x2(sets)x4, 80%x2(sets)x4)

Saturday 140718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

At a nice steady pace,

200m Jog

10 Wall Balls

10 Box Jumps/Step-ups

10 Push Press

10 Push-ups

10 Back Squats

200m Row

Fitness & Performance

Grab a super friend and split reps between you or ride solo!

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

Extra Credit

COND: Metcon (AMRAP – Reps)

AMRAP 8mins

Double Unders

Weightlifting

Snatch (63%x3, 68%x3, 73%x3, 75%x2(sets)x3)

Clean and Jerk (62%x3, 67%x3, 72%x2, 77%x3(sets)x2 )

Snatch Pull (70%x4, 75%x4, 82%x2(sets)x4)

Friday 130718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Lat Stretch

10 Scap Retractions

10 Push-up Scap Retractions

10 Bar Taps

100m Jog

Fitness & Performance

Metcon (Time)

For Time:

400m Run

12 Muscle-ups

400m Run

18 Chest to Bar Pull-ups

400m Run

24 Pull-ups
Every time you break 100m penalty run

Extra Credit

STR: Press (7-7-7-7)

COND: Metcon (Time)

For Time:

75 Cal Row

75 Cal Bike

75 Cal Ski


Thursday 120718

CrossFit CrossAxed – CrossFit


Warm-up

Warm-up (No Measure)

5 Rounds

20 Calf Pumps

100m Jog

10 Iron Cross Rotations

5 Push-ups

Fitness & Performance

Bench Press

Build up to a heavy set of 5 reps

Metcon (AMRAP – Rounds)

“In Partners”

AMRAP 12mins

(Round for Round)

12/9 Cal Row Sprint

Shuttle Sprint Course

Extra Credit

STR: Metcon (4 Rounds for reps)

4 Supersets

Bent Over Row

12-12-12-12

Diamond Push-up

Max Reps

SKILL: Metcon (Weight)

Accumulate 24 Turkish Get-ups

Weightlifting

WL: Power Clean + Push Jerk (55%x3, 60%x3, 65%x2, 70%x3(sets)x2)

WL: Snatch Balance (35%x5, 40%x5, 45%x2(sets)x5)

Wednesday 110718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

20 Banded Good Mornings

10 Air Squats

10 Banded Good Mornings

10 Air Squats

5 Banded Good Mornings

10 Air Squats
At some point throughout the Warm-up, hit a 100m Row Sprint

Fitness & Performance

Metcon (Time)

For Time:

25 Pull-ups

15 Deadlifts 145kg/90kg

1 Mile Run

15 Deadlifts 145kg/90kg

25 Pull-ups

Extra Credit

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

20 Shoulder Taps

20m Bear Crawl

20 Gymnastic Kips

10 Cal Ski Erg Sprint

COND: 2k Row (Time)

Max Effort 2k Row

Weightlifting

Weightlifting

Tuesday 100718

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Monster Walks (each direction)

10 Front Squats

5 Inch Worms

100m Jog

Fitness & Performance

Front Rack Lunge (5 Sets of 10 Lunges)

10 Lunges in Total

Metcon (AMRAP – Reps)

AMRAP 12mins

Power Cleans 70kg/47.5kg

*At the start of each minute, 5 burpees

Extra Credit

STR: Metcon (3 Rounds for reps)

3 Max Sets:

Ring Rows

Ring Push-ups

Rest approx 2-3mins

COND: Metcon (Time)

For Time:

100 GHD Sit-ups