161215

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

10 Hip Extensions

100m Jog

5 Step-ups each leg

5 Shoulder Press

Metcon

Metcon (Time)

10 Rounds for time

7 Sumo Deadlift High-pull 40/30kg

7 Push-ups

7 Box Jumps 24/20”
Scale to 7 rounds

Barbell

Back Squat (5)

5RM

Back Squat

Max reps @ 80% of 5RM

Extra Credit

20min EMOM:

Odd minutes- 4 Muscle-ups

Even minutes- 7 Handstand Push-ups.

151215

CrossFit CrossAxed – CrossFit

There’s potential for a fair amount of time outside, so bring a hat and sunnies if you like!

Warm-up

(No Measure)

2 Rounds:

50m High knees

50m Heel kicks

10 KB Deadlifts

10 Ring Rows

3 Broad Jumps

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Scale to 600m/20/20, 400/15/15 if required.

Jumping pull-ups/ring rows as usual.

Barbell

Hang Power Clean (5-5-5-5-5)

Use a moderate-heavy weight but keep it fast: the goal here is speed

Extra Credit

5x for quality

10 GHD sit-ups

10 Glute-ham raise or hip extensions

141215

CrossFit CrossAxed – CrossFit

It’s the day after the Christmas Party! Hopefully everyone made it home safely and managed to survive Sunday. Get ready for a spicy week ahead, kicking off with a barbell complex.

Warm-up

(No Measure)

3 Sets:

10 steps Spiderman lunge

30s Deadbug

10 Kossack squats

5 Barbell Squats

5 Barbell Press

Weightlifting

Barbell Complex (1-1-1-1-1)

3 Power Cleans

3 Front Squats

3 Push Jerks
Scale to 3 Front Squats + 3 Push Press, use a rack if required.

Barbell

Hang Snatch (5)

Take no more than 15mins to find a 5RM Hang Squat Snatch

Extra Credit

10RM Strict press, then 50 bar dips, 50 evil wheels for time; Split reps as required. Add weight to the bar dips if you like.

131215

CrossFit CrossAxed – CrossFit

Rest day, get some water in and recover from the Christmas Party!

121115

CrossFit CrossAxed – CrossFit

(No Measure)

3 Rounds

100m Run

10 Kettlebell Deadlifts

5 Strict Pull-ups (or ring rows)

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

Alternating rounds with a partner

21 Double Unders

12 Kettlebell Swings 24/16kg

9 Burpees

100m Run

Extra Credit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

111215

CrossFit CrossAxed – CrossFit

(No Measure)

3 Rounds

Jog 100m

10 Abmat Sit-ups

10 Ring Rows

Metcon (Time)

4 rounds for time of:

50 Calorie row

40 GHD sit-ups

30 Pull-ups

Barbell

Clean and Jerk (2)

Build to a 2rm T&G Power Clean and Push Jerk (no reset, work on moving from clean catch straight into jerk drive) You can reset between reps. Spend 20 minutes max on this.

Extra Credit

Metcon (3 Rounds for time)

3 rounds each for time of:

Row 400m

15 OH Squats 42.5kg/ 30kg

Rest 3minutes

101215

CrossFit CrossAxed – CrossFit

(No Measure)

In pairs, swapping each round:

Row 100m while partner does air squats

Row 100m while partner does barbell press

Row 100m while partner does barbell good mornings

Metcon (3 Rounds for reps)

1x body-weight back- squat ladder

Rest 5 minutes

0.75x body-weight push-press ladder

Rest 5 minutes

1.5x body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

091215

CrossFit CrossAxed – CrossFit

(No Measure)

3 Rounds

10 Arm rotations

10m Walking Lunge

10 Banded Good Mornings

100m Jog

Metcon (Time)

4 rounds for time of:

50 Air Squats

40 Hip Extensions

30 Push-ups

Barbell

Clean (1-1-1-1-1)

Clean complex 1-1-1-1-1

Hi Hang Clean Hang Clean Full Clean

Extra Credit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

081215

CrossFit CrossAxed – CrossFit

(No Measure)

Run 300m

-Then-

3 Rounds

10 Medicine ball deadlifts

10 Medicine ball front squats

10 Medicine ball hang squat cleans

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

40/30kg thrusters, 5 reps

40/30kg hang power cleans, 7 reps

40/30kg sumo deadlift high-pulls, 10 reps

Barbell

Push Press (1-1-1-1-1)

Extra Credit

Bent Over Row (3-3-3-3-3-3-3)

Superset with Bench Press

Bench Press (3-3-3-3-3-3-3)

071215

CrossFit CrossAxed – CrossFit

Sprint Prep (CrossFit CrossAxed) (No Measure)

10 Leg swings

10 Walking lunges with high knee

10 Calf pumps

Run 100m

30m High knee jog

30m High heel jog

30m High knee skips

5 Broad jumps

3x 10m Bounds

3x 15m Flying starts

Metcon (10 Rounds for time)

10x 100m Sprint

Barbell

Snatch (1-1-1-1-1)

Snatch complex 1-1-1-1-1

Hi Hang Snatch Hang Snatch Full Snatch

Extra Credit

Back Squat (5-3-3-2-1)

Record weights for each set in comments