Friday 250518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5m Cocky Walk

5 Knee Raises

5m Bear Crawl

100m Jog
,

Fitness & Performance

Metcon (Time)

For Time:

1000m Run

40 Toes to Bar

500m Run

20 Strict Handstand Push-up

250m Run

10 Muscle-ups

Extra Credit

STR: Metcon (Weight)

Farmers Carry

3 x 200m 32kg/24kg
Choose a weigth where you won’t need to break too much.

SKILL: Metcon (Weight)

3 Sets:

25 GHD Sit-ups

4 Turkish Get-ups (each side)

Weightlifting

WL: Hang Clean (1 x 3 @ 60,70 & 80% )

WL: Clean Pull (1 x 4 @ 80%, 1 x 3 @ 85% & 2 x 1 @ 90%)

WL: Back Squat (1 x 4 @ 60%, 1 x 3 @ 70 & 80%)

Thursday 240518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

With a PVC Pipe

3 Rounds

10 Dislocates

10 Overhead Squats

10 Sotts Press

100m Run/Row/Bike

Fitness & Performance

Power Snatch (5-5-3-3-1-1)

Only the singles should be heavy. Take a few sets between the 3’s and 1’s if needed

Metcon (Time)

10-8-6-4-2

Hang Power Snatch

2-4-6-8-10

Overhead Squat

Weight – 40kg/30kg
*5min Cap

Extra Credit

COND: Metcon (Time)

For Time:

75 Cal Assault Bike

50 Cal Ski Erg

25 Burpees to a 12 inch target

Wednesday 230518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Scap Retractions

10 Squats

5 Wall Balls

100m Jog

Fitness

FIT: Metcon (Time)

7 Rounds for Time:

10 Pull-ups

20 Wall Balls 20#/14#
*20min Time Cap

Performance

PERF: Metcon (Time)

7 Rounds for Time:

2 Rope Climbs

20 Wall Balls 20#/14#
*20min Time Cap

Extra Credit

STR: Get-up Test (AMRAP – Reps)

AMRAP 10mins

Med Ball Get-ups 20#
– Use a red mat on the ground

– Lay down on your back with the ball hugged into the chest

– Without using your arms, stand up to full extension then lay back down

– That is 1 rep

SKILL: Snatch Balance (5-5-5-5)

Keep it light and fast

Weightlifting

WL: Hang Snatch (1 x 3 @ 60,70 & 80%)

WL: Snatch Pull (1 x 4 @ 80%, 1 x 3 @ 85 & 90%)

WL: Back Squat (1 x 4 @ 60%, 1 x 3 @ 70%, 4 x 3 @ 80%)

Tuesday 220518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Pull-ups

7 Push-ups

9 Sit-ups

11 Air Squats

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

200m Row

15 GHDSU

10 Burpees

5 Deadlifts 142.5kg/85kg

Extra Credit

STR: Weighted Dip (5-5-5-5)

Scale to unassisted or banded dips

SKILL: Metcon (No Measure)

5 Rounds

10 Hollow Rocks

10 V-ups

10 Second Hollow Hold

Rest 60s

COND: Metcon (Time)

Running

3 Rounds

800m Run

200m Walk
*Build faster each round

Weightlifting

WL: Snatch (1 x 3 @ 60, 70 & 80%)

WL: Clean Pull (1 x 4 @ 80%, 1 x 3 @ 85% & 2 x 1 @ 90% )

WL: Overhead Squat (1 x 4 @ 60%, 1 x 3 @ 65 & 70% )

Monday 210518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Barbell Press

5 Barbell Push Press

10 Back Squats

200m Jog

Fitness & Performance

Push Jerk (Build up to a Heavy Triple)

You only have 15 minutes to find your triple so get stuck in!

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Clean and Jerk 50kg/35kg

Perform 30 Doubles Unders after round
*12 minute time cap, choose weights carefully

Extra Credit

STR: Metcon (Weight)

5 Sets:

15 Weighted GHD Hip Extensions

5 Bear Hug Squats
Use either a Deadball or Sandbag for Squats. Log Squat weight.

COND: Rowing V2 Test (Distance)

9 Rounds

1:40 On / :20 Off

*2 minute rest after the 5th round

Saturday 190518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

600m Jog

2 Rounds

10 Syncro Bar Taps

10 Syncro Squats

5 Syncro Burpees

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

“In Partners”

AMRAP 20mins

100 Wall Balls 20#/14#

75 Hang Power Snatch 35kg/25kg

50 Burpees Over the Barbell

Extra Credit

STR: Metcon (Time)

Accumulate 3000kg of weight:

Snatch
Use the one weight.

Eg. 100 reps of 30kg, 60 reps of 50kg, 30 reps of 100kg etc…

COND: Metcon (Time)

For Time:

50 Man Makers 22.5kg/15kg
– Start Standing with DBs

– Drop down and perform a push-up

– 1 Arm Row

– 1 Arm Row

– Jump up and perform a squat clean thruster

Weightlifting

WL: Power Snatch (1 x 3 @ 60, 70 & 80% )

WL: Clean and Jerk (1 x 3 @ 60, 70 & 80%)

WL: Back Squat (1 x 4 @ 60%, 1 x 3 @ 70 & 80%)

Friday 180518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Stretch Routine

3 Rounds

20 Hollow Rocks

10 Scap Retractions

5 Barbell Back Squats

Fitness & Performance

Back Squat (5-5-5)

Looking for 3 heavy sets. No maxing out today please.

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Extra Credit

STR: Metcon (Weight)

3 Rounds of:

50m Yoke Carry AHAP

50m Farmers Carry AHAP
AHAP – As Heavy As Possible

SKILL: Metcon (No Measure)

5 Sets of:

8 Rebound Box Jumps

8 Lateral Jumps Over Box/Object

COND: Metcon (Time)

35-25-15

Burpees

15-25-35

Cal Ski Erg

Weightlifting

WL: Tall Clean (3-3-3 No Misses)

WL: Clean Pull (1 x 4 @ 80%, 1 x 3 @ 85% & 2 x 1 @ 90%)

WL: Back Squat (1 x 4 @ 60% 1 x 3 @ 70 & 80%)

Thursday 170518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

30 Skips

30s Sampson Stretch

10 Jumping Lunges

100m Jog/Row

Fitness & Performance

Metcon (5 Rounds for time)

5 Rounds Each For Time:

250m Row Sprint

100 Double Unders

*Rest approx 2-3mins

Extra Credit

COND: Metcon (Time)

For Time:

75 Cal Assault Bike

50 Dumbbell Thrusters 15kg/10kg

Weightlifting

WL: Tall Snatch

3-3-3 no misses

WL: Snatch Pull (1 x 4 @ 80%, 1 x 3 @ 85 & 90% )

WL: Back Squat (1 x 4 @ 60% 1 x 3 @ 70 & 80%)

Wednesday 160518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inch Worms

10 KB Swings

5 KB Push Press (each arm)

100m Row (75% pace)

Fitness & Performance

3 Position Power Clean

1 Rep from High Hang

1 Rep from Hang

1 Rep From 3 Inches below the knee
Spend 20-25mins working through sets. This is not for a max weight as this movement is meant to help speed and technique.

Metcon (Time)

For Time:

21/15 Cal Assault Bike

15 Burpees

200m Sprint

Extra Credit

STR: Press (1-1-1-1-1)

5 Heavy Singles

SKILL: Metcon (Weight)

5 Sets:

30 Hollow Rocks

2 Turkish Get-ups each side

150518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman Lunge Rotations (each side)

10 Thoracic Twists holding a Squat

10 Scap Retractions

100m Jog

Fitness

FIT: Metcon (Time)

For Time:

1 Mile Run

50 Thrusters 20kg/15kg

30 Chest to Bar Pull-ups

Performance

PERF: Metcon (Time)

For Time:

2000m Row

60 Pistols

15 Bar Muscle-ups

Extra Credit

STR: Metcon (No Measure)

3 Supersets of:

5 Strict Pull-ups

5 Strict Bar Dips

5 Ring Rows

5 Push-ups

60s Rest
Movements should be performed slow and controlled. Scale to bands if needed.

SKILL: Handstand Walk

Spend 10 minutes practicing handstand walks. Use shoulder taps against the wall to help.

COND: Metcon (3 Rounds for time)

3 Sets

400m Max Effort Run

2min Rest