Wednesday 200219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Bear Crawl

5 Push-ups + Thoracic Rotation

10 PVC Dislocates

5 Overhead Squats

Workout

Metcon (Weight)

5 Giant Sets

10 Bench Press

10 Weighted Pistols

Metcon (Time)

100 Reps For Time:

A) AMRAP 5mins

Snatches 60kg/40kg

B) At the 5 minute mark, complete burpees until 100 reps have been completed

Extra Credit

STR: Snatch Pull (3 sets of 3 at 120%)

COND: Metcon (AMRAP – Rounds)

EMOM x12

Odd – 50m Prowler Sprint

Even – 10 Strict Pull-ups

Tuesday 190219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Good Mornings

5 Front Squats

10 Iron Cross Rotations

50 Skips

Workout

Thruster (3-3-3-3-3)

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Extra Credit

STR: Back Squat (3 Sets of 10 at 70%)

This is the first session in a 5 week kick start program to help you progress into a full 8 week program coming up. Stick to your percentages and only work off the one 1 rep max.

SKILL: Metcon (Time)

5 Rounds

25 GHD Sit-up

50m Overhead Carry 85kg/50kg

Monday 180219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Ski Erg

5 Broad Jumps

10m Bear Crawl

100m Jog

Fitness & Performance

Metcon (3 Rounds for time)

2 Rounds

25/20 Cal Bike

20 Pull-ups

At 8:00

2 Rounds

25/20 Cal Row

15 Chest to Bar Pull-ups

At 16:00

2 Rounds

25/20 Cal Ski

10 Bar Muscle-ups

Extra Credit

STR: Deadlift (5-4-3-2-1-2-3-4-5)

*Increase and Decrease weights each set. Rest exactly 90s.

COND: Metcon (Time)

10 Rounds

10 Pistols

10m Bear Crawl

Saturday 160219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

3 Rounds

25 Single/Double Unders

10 Squats

5 Press

Fitness & Performance

Metcon (Time)

800m Run

50 Drag Rope Double Unders

100 Air Squats

50 Drag Rope Double Unders

50 Push Jerks 60kg/40kg

50 Drag Rope Double Unders

100 Air Squats

50 Drag Rope Double Unders

800m Run

Extra Credit

COND: 5k Row (Time)

Max Effort 5k Row

Friday 150219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Jog

10 Ring Rows

10 DB Press (each side)

-then-

Lat Stretch

Fitness & Performance

Metcon (Time)

In Partners

For Time:

2000m Row

2000m Ski
*Every 2mins (starting at 0:00) 12 Syncro Dumbbell Snatch

Extra Credit

STR: Front Squat (10-10-10)

COND: Metcon (Time)

50-40-30-20-10

Bike Calories

10-20-30-40-50

Burpees

SKILL: Metcon (No Measure)

Spend 10 minutes practicing Double Unders

Thursday 140219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

20 Monster Walks

10 Air Squats

20 Monster Walks

10 Air Squats

20 Monster Walks

10 Good Mornings

20 Monster Walks

10 Good Mornings

200m Row

Fitness & Performance

Back Squat (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins

12 Floor Press 60kg/35kg

8 Deadlifts 60kg/35kg

4 Hang Power Cleans 60kg/35kg

Extra Credit

STR: Snatch Balance (3-3-2-2-1-1)

COND: 5k Run (Time)

Max Effort 5k Run

Wednesday 130219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

-then-

3 Rounds

5 Front Squats

5 Push Press

10 Scap Retractions

10 Iron Cross Rotations

Fitness

Performance

FIT: Metcon (Time)

“In Partners”

150 Thrusters 40kg/30kg

100 Pull-ups

50 Burpees over Obstacle

PERF: Metcon (Time)

In Partners

150 Thrusters 40kg/30kg

50 Burpees Over Obstacle

25 Rope Climbs

Extra Credit

COND: Metcon (AMRAP – Rounds)

AMRAP 20mins

1 Peg Board Ascent

10 Overhead Squats 60kg/40kg

Tuesday 120219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Knee Raises

20 Walking Lunges

30s Dead Bug

100m Jog

Fitness & Performance

Snatch (20 minutes to through perfect reps)

Metcon (Time)

9-15-21

Power Snatch 50kg/35kg

Toes to Bar

Extra Credit

STR: Split Jerk (2-2-2)

SKILL: Metcon (No Measure)

Accumulate

5mins of Bar Hang

2.5mins of Ring Support

COND: Metcon (Time)

For Time:

Row 2000m

100 Push-ups

50 Pull-ups

Monday 110219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Bike or Ski

10 Iron Cross Rotations

10 Scap Retractions

10 Press

Fitness & Performance

Metcon (6 Rounds for time)

6 Sets

15/12 Cal Bike

12 Burpees Over Bar

9 Clean and Jerk

Rest 2min

Extra Credit

STR: Back Squat (4-4-4-4-4-4)

COND: Metcon (Time)

For Time:

Run 2 Miles

120 GHD Sit-ups

240 Air Squats

Saturday 090219

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 KB Push Press (each side)

10 Goblet Squat

Fitness & Performance

COND: Metcon (Time)

5 Rounds

15 Push Press 50/35kg

21 Front Squat 50/35kg

400m Run

Extra Credit

STR: Power Snatch (3 Rep Max)

Reps must be touch and go