190116

CrossFit CrossAxed – CrossFit

Warm-up

3x

10 Scap retractions

10 Ring rows

10 Push-ups

Gymnastics

4×10 Strict Pull-ups (break reps as required, rest at least 2 minutes between efforts)

Metcon

Metcon (Time)

‘Sucking wind’:

30 Burpees

40 Wall balls

400m Run

50 Double unders

500m Row

Extra Credit

Snatch Grip Deadlift (5)

Find a 5RM Snatch grip deadlift

Metcon (No Measure)

5 Rounds

10 Hip extensions with 20kg plate

30m Sled drag (sled + bodyweight)

180116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

5-10 Barbell Front Squats

5-10 Barbell Shoulder Press

100m Jog

Weightlifting

Shoulder Press (3)

Build to a 3RM Shoulder press

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Extra Credit

Split Jerk (1)

Build to a 1RM Split Jerk

Metcon (No Measure)

5 Rounds, not for time

10 Back Squat, 100/70kg

10 Bench Press 80/50kg

170116

CrossFit CrossAxed – CrossFit

Rest Day

160116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

Run 200m

-then-

3 Rounds

5 Pull-ups (or ring rows)

5 Push-ups

5 Deadlifts (add weight each round to warm-up)

Metcon

Metcon (Time)

6 Rounds for time

2 Rope Climbs

4 Deadlifts 140kg

6 Handstand Push-ups

12 Box Jumps 30/24″

Extra Credit

Metcon (Time)

400m Sled Drag (sled + bodyweight)

Metcon (No Measure)

3×20 Hip Extensions (add a plate if you like).

Rest 60s between sets.

150116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

50 Skips (whichever style you like)

Run 200m

10 Scap Retractions

10 Push-ups

10 Scap Retractions

Run 200m

50 Skips

Metcon

Weighted Dip (5-5-5-5-5)

Scale to banded bar dip, or 5x max scaled push-ups.

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Extra Credit

Bench Press (7-7-7)

Back Squat (5)

5RM Pause back squat (3s in the bottom of the squat)

140116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Med ball deadlifts

10 Med ball front squats

10 Med ball hang squat cleans

Metcon

Metcon (Time)

5 Rounds for Time

Run 400m

15 Hang Power Cleans 50/35kg

15 Wall Balls

130116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

10 Ring Rows

10 Push-ups

10 Sit-ups

5 Strict Pull-ups (or repeat ring rows)

Weightlifting

Weighted Pull-ups (5-5-5-5-5)

Scale to tempo lowers or strict banded pull-ups.

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 GHD Sit-ups

21 One-handed kettlebell push press 32/24kg

150m One-handed Farmer’s Carry (Alternate hands as required on the push press and farmer’s carry).

Extra Credit

Split Jerk (4)

Build to a 4RM Split Jerk, then 2×4 @ 90%.

Metcon (No Measure)

5 Rounds, minute on & minute off

30 Russian Swings 32/24kg

Rest remaining time in the minute, plus the whole next minute.

Every round you don’t complete the 30 reps, record a penalty. At the end of the EMOM, complete a 1000m row for each penalty recorded.

120116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

100m Run

10 Ring Rows

10 Front Squats

10 Jumping Lunges (each leg)

100m Run

Then

Couch Stretch – 2min/side

Weightlifting

Front Squat (2-2-2-2-2-2-2)

Metcon (No Measure)

3 Rounds, not for time

20 Banded Good Mornings

10 Kettlebell Rows each arm

Extra Credit

Hang Clean (2)

Build to a 2RM Hang Squat Clean. Dump and regrip each rep if required.

Metcon (No Measure)

Every minute on the minute for 10mins

60m Prowler Push (30m down, 30m back, sled + 100kg)

110116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

50m High Knees

50m Jog

10 Ring Rows

10 Hang Power Clean

Metcon

Metcon (Time)

5 Rounds for Time:

50 Double Unders

10 Push Jerks 85/55kg

-Rest 60s after each round-

Extra Credit

Power Snatch (3)

Build to a 3RM Power Snatch in 15 minutes

Snatch Grip Deadlift (5)

Add a 10kg plate to each side of your power snatch barbell and build to a 5RM snatch grip deadlift.

Metcon (Time)

50 L-sit pull-ups for time

100116

CrossFit CrossAxed – CrossFit

Rest Day