08052016

CrossFit CrossAxed – CrossFit

REST DAY

070516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m, then as a group follow through the following to prepare for the workout:

5 Step-ups each leg into 5 box jumps

5 Pull-ups/jumping pull-ups

5 Russian swings into 5 kettlebell swings

5 Lunges each leg

5 Hanging knee raises into 5 knees to elbows

5 Shoulder press into 5 push press

5 Hip extensions

5 Medicine ball front squats into 5 Wall balls

5 Burpees

20 Skips or double unders

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Extra Credit

Deficit Deadlift (30×1)

Every 30s for 15 mins: pull 1 deficit deadlift at 65% of your 1RM.

060516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman lunge

10m Monster walk each direction (left, right, forwards, backwards)

3 Broad jump

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

6 Back squats 85/55kg

6 Shin hops

12 Plyo push-ups
Scale shin hops to broad jump

For plyo push-ups to count, the hands must swap in the air over the plate, not be ‘walked over’.

Extra Credit

Incline Bench Press (10-10-10-10-10)

Use a barbell

050516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Barbell shoulder press

10 Kettlebell swings

Run 100m

Barbell

Shoulder Press (5)

5RM Shoulder press in 15 mins

Metcon

Metcon (Time)

6 Rounds for time

8 Kettlebell snatch 24/16kg

10 Ring dips

Row 20 cals

040516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

:20 Deadbug

:10 Rest

:20 Push-ups

:10 Rest

Gymnastics

Metcon (No Measure)

4 Rounds

10m Seal walk

5 Roll-outs on rings

Metcon

Metcon (5 Rounds for reps)

5 Rounds for time

:30 Deadlifts 125/80kg

:30 Rest

:30 Burpees

:30 Rest

Extra Credit

Split Jerk (1)

Metcon (Time)

100 Hip extensions for time

030516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Calf pumps

10m Cocky walk

50m High knee skips

50m Jog

Metcon

Metcon (6 Rounds for time)

Run 1000m

Rest 3 mins

Row 1000m

Rest 3 mins

Run 800m

Rest 2 mins

Row 800m

Rest 2 mins

Run 600m

Rest 1 min

Row 600m

Extra Credit

Snatch (5)

Build to a 5RM snatch in 15mins

Bench Press (3x Max)

3x max bench press at bodyweight. Scale to 10-10-10

020516

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Light jog/row/bike/skip to warm-up

Then

3 Rounds

5 Air squats

10 Kettlebell deadlifts

Metcon

Metcon (Time)

50-40-30-20-10

Wall balls

10-20-30-40-50

Kettlebell swings 24/16kg

Complete as a superset
The gym is only open 7-8am today, and the session is an uncoached open gym session. Hours resume as normal on Tuesday.

Extra Credit

Metcon (Time)

10 Rounds

9 Strict pull-ups

9 Strict ring dips

01052016

CrossFit CrossAxed – CrossFit

300416

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

50 Skips

10 Barbell shoulder press

100m Run

10 Sit-ups

10 Push-ups

Metcon

Metcon (Time)

In pairs, split reps as required:

50 Handstand push-ups

100 Toes to bar

Run 800m

150 Push press 35/25kg

300 Double unders
Bring a friend scaling:

Push-ups

Sit-ups

Push press weight

Single skips

Extra Credit

Metcon (4 Rounds for reps)

4x Max reps strict pull-ups

Metcon (10 Rounds for weight)

EMOM 10 mins:

3 power clean & push jerk
Pick a weight you can do all three reps of clean and jerk at unbroken

290416

Announcements

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Leg swings each direction

50m Jog

50m High knee skips

10 Single arm kettlebell press each arm

Metcon

Metcon (No Measure)

5 Rounds

Row 400m

5 Bench press
Row 400m for time

Rest 3 mins between each effort. In the rest period, do 5 bench press as heavy as possible. Score times and weights in respective sections below

5x 400m Row (5 Rounds for time)

5x400m Row

Bench Press (5-5-5-5-5)

Extra Credit

Back Squat (5-max)

5RM back squat, then 1x max reps @ 80%