Saturday 100819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run with partner

10 Partner wall balls

10 Alternating step ups with partner

10 Synchro dislocates

10 Synchro partner OHS

Class

Metcon (AMRAP – Rounds and Reps)

“In Partners”

AMRAP 20mins

Partner 1:

400m Run

Partner 2:

AMRAP

6 Power Snatch

12 Overhead Squat

18 Box Jumps

*Partners continue on where partner finished

Weightlifting

WL: Snatch (1)

Heavy Single

WL: Clean and Jerk (1)

Heavy Single

WL: Front Squat (1)

Heavy Single

Friday 090819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

100m Ski

10 Squats

5 Push Ups

10 Medball thrusters

Class

Metcon (Time)

5 Rounds

Ski 500m

15 Back Squats 60/40kg

10 Burpees

5 Thrusters 60/40kg

Gymnastics

Freestanding Handstand

Accumulate 2 minutes in a freestanding Handstand or 5 Minutes in a wall supported handstand
Enter sets taken in scoring, less is better

Rookies 130819

CrossFit CrossAxed – CrossFit Rookies

Class

Metcon (Time)

In Pairs -AMRAP 20mins

18/14 Cal Row/Ski/Bike

15 Toes to Bar

12 Dumbbell Squat Clean Thrusters
Share reps are desired

Rookies 080819

CrossFit CrossAxed – CrossFit Rookies

Class

Metcon (Time)

3 rounds

2 Rope Climbs

Run 400m

60 Kettlebell Swings

80 Double Unders
Scale Rope Climbs to partial reps, 6 Lay Backs or 10 Strict Pull Ups

Thursday 080819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Strict Press

5 Good Mornings

5 Back squats

5 Front squats

5 Deadlifts

Row/ski 10 Cals

Class

Push Jerk (3-3-3-2-2-1)

Metcon (Time)

5 Rounds

6 Clean and Jerks 60/40kg

12 Toes to Bar
Sub TTB with 18 Abmat SU

Weightlifting

WL: Snatch (1-1-1)

70%

Clean and Jerk (1-1-1)

70%

Wednesday 070819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

Run 100m/200m (200 if it is not difficult for you)

5 push ups

10 Banded good mornings

Class

WL: Metcon (Time)

Run 1000m

50 DB C & J (alternating arms) 22.5/15kg

Run 800m

40 DB C & J (alternating arms) 22.5/15kg

Run 600m

30 DB C & J (alternating arms) 22.5/15kg

Run 400m

20 DB C & J (alternating arms) 22.5/15kg

Weightlifting

WL: Snatch (2-2-2-2)

65%

WL: Clean and Jerk (2-2-2)

65%

WL: Snatch Push Press + Overhead Squat (3-3-3-3)

3 Push Press into 3 OHS = 1 set of 3

Rookies 060819

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP’s

Row 15/12 Cal

15 CTB Pull Ups

15 Burpee Box Jump Overs

Rest 4 minutes

Row 12/9 Cal

12 CTB Pull Ups

12 Burpee Box Jump Overs

Rest 4 Minutes

Row 9/7 Cal

9 CTB Pull Ups

9 Burpee Box Jump Overs

Tuesday 060819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 Squats

10 Bar Taps (kip swings)

5m Duck walk

10 second bike sprint

5 Ring rows or pull ups

Class

Metcon (3 Rounds for reps)

4 Min AMRAP’s

Cal Bike 21/17 Cal

21 CTB Pull Ups

21 Burpee Box Jump Overs

Rest 4 minutes

Cal Bike 15/12 Cal

15 CTB Pull Ups

15 Burpee Box Jump Overs

Rest 4 Minutes

Cal Bike 9/7 Cal

9 CTB Pull Ups

9 Burpee Box Jump Overs
For classes with more then 20 we will rotate some through row in sub of the bike, bike is the preference

Weightlifting

WL: Power Snatch (1)

Build to a heavy single for the day

WL: Power Clean + Push Jerk (1)


Build to a heavy single for the day

Rookies 050819

CrossFit CrossAxed – CrossFit Rookies

Workout

Push Jerk (4-4-4-3-3-2)

Metcon (Time)

5 Rounds

6 Clean and Jerks

12 Toes to Bar

Monday 050819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m jog

20 calf pumps

10m Bear Crawl

100m row

Class

The Ghost (AMRAP – Reps)

6 Rounds of:

1 minute of Rowing (cals)

1 minute of Burpees

1 minute of Double Unders

1 minute Rest

Weightlifting

WL: Snatch (1-1-1)

70% x 1 x 3

WL: Clean and Jerk (1-1-1)

70% x 1 x 3

WL: Back Squat (2-2)

80%

WL: Turkish Get Up (5-5-5)

Each Side