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CrossFit CrossAxed – CrossFit

Did you know you can comment on other athletes performances and say “awesome work …………….” or “pitty you missed the 100kg C&J today i’m sure you will get it next time, you were so close”. Receiving a little word of encouragement can make your day so next time you are looking at the Wodify whiteboard, click on a performance you like and let them know how awesome you think they are.

Warm-up

Run, BW Push-Pull (No Measure)

3 rounds:

Run 20m High Knees

Run 20m High Heels

5 Inch Worms (moving forward)

15m Bear Crawl

5 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Then 3 rounds of:

15 CTB pull-ups

10 HSPU
Scale to:

Run 400 meters

Then 3 rounds of:

15 Pull-ups

5 HSPU

or:

Run 400 meters

Then 3 rounds of:

15 Ring Rows

15 Push Ups

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CrossFit CrossAxed – CrossFit

Don’t forget to download the Wodify App. If you don’t have a username and password, first check your spam folder in your emails then request another to be sent and we will reset your username and password. You can then sign in to class, record your results and receive updates direct to/on your phone.

Warm-up

Run-Clean-Burpee Prep (No Measure)

Round 1:

20 Calf Pumps followed by a 40m jog.

5 Barbell Deadlifts

5 Hang Power Cleans

5 Front Squats

2 Burpees

Round 2:

20 Calf Pumps followed by a 40m run

5 Barbell Deadlifts

5 Hang Squat Cleans

2 Burpees

Round 3:

20 Calf Pumps followed by a 40m sprint

10 Squat Cleans

2 Burpees

Metcon

Metcon (Time)

“Helton”

3 rounds;

Run 800m

30 Squat Cleans 45kg

30 Burpees
Helton is written using Dumbbells for the cleans but we don’t have enough for the entire class to do that so we have used the combined weight and a barbell instead, you can thank me later. This workout took Graham Holberg 28 minutes roughly so be prepared for a battle here and scale appropriately.

Choose (scale weight as required);

3 rounds;

Run 600m

20 Squat Cleans

20 Burpees

3 rounds;

Run 400m

15 Squat Cleans

15 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Extra Credit

15 minute AMRAP for form;

1 skin the cat

15 second L-sit

1 strict muscle up (scale to transition)

15 second superman hold on GHD

Barbell

Every 1:30 for 9:00 (7 total sets)-

4 T&G Power Snatches – begin around 70% of max Power Snatch and work to a 4rm for the day

011215

CrossFit CrossAxed – CrossFit

Don’t forget the CrossAxed Christmas party is on Saturday December 12th. 5pm til late here at the box. BYO drinks and throw $5 in the jar at reception for pizza. There will be live music and good times.

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Power Snatch (Technical 1rm)

We often get caught up with the end result, max weight overhead and locked out with not too much concern how it got there. Today we want perfection, fast under the bar receiving in a locked out position and standing tall. Hold yourself accountable to impeccable technique today.

New athletes will get the chance to spend some time working on the finer points of the dreaded SNATCH.

Push Press (3-3-3-3-3)

Extra Credit

Metcon (Weight)

Sled Drag AHAP (as heavy as possible)

400m

then:

400m sprint
choose a challenging weight that will take around 10 minutes to drag 400m. Record time and weight.

Barbell

EMOM for 10:00-

1 Hang Clean (from mid-thigh) + 2 Jerks

*Begin between 60-65% of max Clean & Jerk, and work to a max for the complex.

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CrossFit CrossAxed – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
scale pull ups to ring rows and do dips on a box.

Metcon (Time)

50-40-30-20-10

Kettle bell Swing

25-20-15-10-5

GHD Sit Up

Complete as fast as possible moving between the 2 exercises.
Scale GHD sit up to regular sit up. If you are still feeling the hangover from Semper instead of sit ups do double unders or row for calories instead of the sit up component.

RX plus is 50-40-30-20-10 GHD Sit Up

Extra Credit

Mini MURPH

with weighted vest 10kg (strict 20 minute cap!)

run 800m

50 Pull Ups

100 Push Ups

150 Squats

Run 800m

Scale reps and movements but still try to use the vest.

Hang Snatch (EMOM 10)

2 Snatches from the High Hang (mid thigh)

*Begin between 50-60% of max Snatch, and work to a max double for the day.

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CrossFit CrossAxed – CrossFit

Rest Day

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CrossFit CrossAxed – CrossFit

Metcon (Time)

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

Barbell

2 Cleans from the High Hang (mid thigh)

*Begin between 50-60% of max Snatch, and work to a heavy (non- maximal) double.

Metcon (Time)

50 Dumbbell Snatches, alternating 32/20kg

Then either accumulate 2 minutes or do a

2 minute bridge unbroken with max weight on back or un weighted.

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CrossFit CrossAxed – CrossFit

(No Measure)

Run 200m

-Then-

3 Rounds

20 Skips/Double Unders

10 Dislocates

10 PVC Overhead Squats

10 PVC BTN Push Jerk (Snatch Grip)

Snatch (1)

Spend 20 minutes working up to 80% of Snatch doing no more than 20 total reps, fast and consistent.

Metcon (Time)

5 Rounds for Time

7 Snatches 50/35kg

21 Double Unders

Barbell

5X5 UB Weighted Strict Pullups – heaviest possible, rest 2:00

5X3 BTN Push Jerks + 2 OHS – work to a max for the complex, rest 2:00

Extra Credit

Metcon (Time)

4 rounds of:

15 Strict HSPU

7 Power Cleans 60/40kg

Rest 1:00 between rounds.

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CrossFit CrossAxed – CrossFit

Front Rack Lunge (6-6-6-6)

Metcon (Time)

In groups of 3:

3 Rounds

200m Run sets pace

Partner 2: Max Russian Swings 32/24kg

Partner 3: Max Abmat Sit-ups

Barbell

Hang Power Snatch (1-1-1-1-1)

Aim for approx 80% 1RM Snatch

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CrossFit CrossAxed – CrossFit

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Bar Muscle-ups

10 Thrusters 60/40kg

Shoulder Press (3-3-3-3-3)

Turkish Get Up (3-3-3-3-3)

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CrossFit CrossAxed – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds in 30 minutes as you can of:

125/85kg Deadlifts, 5 reps

13 Push-ups

9 Box Jumps, 24 inches

Barbell

Clean and Jerk (1-1-1-1-1)

75% 1RM, rest as needed

Extra Credit

Bent Over Row (5-5-5)

Bench Press (5-5-5)