Saturday 040720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Beginner Class

Metcon (No Measure)

W/Up

3 Rounds:

1 Minute Row (demo and explain movement)

10 Air Squats

5 Inch Worms

5 Ring Rows

Skill work:

Sumo Deadlift high Pull

Hollow Body & Arch positions

Abmat Sit-Up

Workout:

12 M inure AMRAP

10 SDHP 40/30kg

10 Abmat Sit-Ups

10 Air Squats

Run 200m

Focus – SDHP Technique, aim for 5 rounds.

Warm-up

Warm-up (No Measure)

100 Meter Run

7 Single Arm Dumbbell Deadlifts (Each Side) https://youtu.be/XzeG37XNhBU

7 Russian Baby Makers https://youtu.be/IcxtdEfZ_uA

7 Mountain Climbers (Both Knees Up = 1 Rep) https://youtu.be/XEGTd_iCH_Q
Performed With Lighter Dumbbell

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Double Dumbbell Power Cleans 22.5/15kg

7 Burpees

200 Meter Run

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Odd Object Ground to Overhead

7 Burpees

200 Meter Run

Class

Warm-up (No Measure)

400m Run then:

RD1

5 Deadlifts

5 Hang Power Cleans

5 Burpees

RD 2

5 Power Cleans

5 Lateral Burpees

Run 100m

RD 3

7 Power Cleans

7 Lateral Burpees

Run 200m

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans 60/43kg

7 Burpee Pull Ups

200 Meter Run

RX+ Ring Muscle Ups instead of Burpee Pull Ups

Capacity Builder

CB: Metcon (Time)

A) 5 Sets:

2 Strict Ring Muscle-ups

3 Kipping Ring Muscle-ups

4 Kipping Ring Dips

B) 3 Sets:

Max Reps Bodyweight Bench Press

Max Reps Strict Chest to Bar Pull-ups

Rest 2 Minutes Between Sets

C) 1 Set:

20m Zig Zag Handstand Walk Obstacle Course

20m Alternating Pistols

20m Zig Zag Handstand Walk Obstacle Course

Aerobic Conditioning

AC: Metcon (Time)

On the 3:00 x 5 Rounds:

200 Meter Row

12/9 Calorie Assault Bike

Friday 030720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

1 Minute Glute Bridges https://youtu.be/k9dKwU-OuHM

30 Seconds Inch Worm to Push Up https://youtu.be/36ScJxBcoBQ

1 Minute Single Leg Glute Bridges https://youtu.be/LgKfhRIr3TE (30 Seconds Each)

30 Seconds Inch Worm to Push Up

1 Minute Glute Bridge Walkouts https://youtu.be/j4dQUURfuZE

30 Seconds Inch Worm to Push Up

1 Minute Air Squats https://youtu.be/AAZDUYUH6aU

30 Seconds Inch Worm to Push Up

Home Gym Option

Metcon (Time)

30-20-10-20-30:

Single Dumbbell Hang Power Snatch 22.5/15kg

Single Dumbbell Thrusters 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (Time)

30-20-10-20-30:

Odd Object Ground to Overhead

Odd Object Thruster

Class

Warm-up

Warm-up (No Measure)

30 Seconds per movement

2 Rounds:

Squats

Barbell Good Mornings

Push Press

Front Squat

100m Run

Metcon

Metcon (Time)

21-15-9-15-21:

Hang Power Snatch 34/25kg

Thrusters 34/25kg

RX+ 43/30kg

Weightlifting

W: Clean and Jerk Technique

[On the 0:00]

On the 1:30 x 5 Sets:

2 Muscle Cleans

2 Tall Squat Cleans

1 Push Jerk

1 Split Jerk

W: Clean and Jerk

[On the 10:00]

On the 2:00 x 5 Sets:

1 Low Hang Power Clean

1 Push Jerk

1 Low Hang Squat Clean

1 Split Jerk

Strength

S: Back Squat (3-6-12)

3 Reps

6 Reps

12 Reps

S: Front Rack Lunge (50 feet)

Walking Lunge

[0:00 – 6:00]

Build to a Heavy:

50′ Barbell Front Rack Walking Lunge

[6:00 – 12:00]

Build to a Heavy:

50′ Dumbbell Front Rack Walking Lunge

Aerobic Conditioning

AC: Metcon (Time)

On the 3:00 x 5 Rounds:

200 Meter Row

12/9 Calorie Assault Bike

Midline

ML: Metcon (AMRAP – Reps)

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

Thursday 020720

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

5 Push Up to down dog https://youtu.be/XWA3FDatcYA

10m Piked Bear Crawl https://youtu.be/8lGOLixLrWg

Home Gym Option

Metcon (Time)

Spend 10 Minutes practicing Handstand walks and Holds

4 Rounds for time:

400m Run

20m Handstand Walk (scale to 1 minute handstand hold).

Home Gym Option ( No Equipment )

Metcon (Time)

Spend 10 Minutes practicing Handstand walks and Holds

4 Rounds for time:

400m Run

20m Handstand Walk (scale to 1 minute handstand hold).

Class

Warm-up (No Measure)

3 Rounds

200m Row or ski

5 Push Up to Down Dog

10m Piked Bear Crawl

Pre-Metcon

Metcon (No Measure)

10 Minutes Handstand Walk Skill Work

10 Minutes Kipping Pull Up Skill Work

Metcon

Metcon (Time)

4 Rounds for time:

500m Row/Ski/Bike (1250m)

20m Handstand Walk (scale to 1 minute handstand hold).

50 Double Unders

Aerobic Conditioning

AC: Metcon (No Measure)

30 Minute Bike Recovery Ride

Rookies 020720

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Dislocates

5 Inch Worm to Push Up

5 Floor press with stick

5 Sit-Ups

5 Squat Jumps

Skill

S: Bench Press

S: Bent Over Row

Workout

Metcon (AMRAP – Reps)

Tabata interval

4 Rounds / 2 minutes of each

Squats

Push Up

Sit Up

Jumping Lunges

Rookies 010720

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

4 Rounds:

100m Row

20 Line Hops

3 Ring Rows

Skill

S: Pull-ups

Workout

Metcon (Time)

4 Rounds

200m Row

5 Ring Rows

10 Jumps over the Rower

Wednesday 010720

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Good Mornings https://youtu.be/Kg8Mq2F-1Ds

10 Slow Air Squats https://youtu.be/AAZDUYUH6aU

100m Run

10 Inch Worm to Push Up https://youtu.be/36ScJxBcoBQ

Home Gym Option

Metcon (Time)

[On the 0:00]

1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks 22.5/15kgs

[On the 5:00]

2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks 22.5/15kg

[On the 10:00]

3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (Time)

[On the 0:00]

1 Round:

30 Lateral Odd Object Burpees

30 Odd Object Deadlifts

30 Odd Object Squats

[On the 5:00]

2 Rounds:

15 Lateral Odd Object Burpees

15 Odd Object Deadlifts

15 Odd Object Squats

[On the 10:00]

3 Rounds:

10 Lateral Odd Object Burpees

10 Odd Object Deadlifts

10 Odd Object Squats

Class

Warm-up

Warm-up (No Measure)

400m Run

Then:

30 Seconds each for 3 Rounds of:

RDL – Left Leg

RDL – Right Leg

Deadlift

Push Up

Line Hops

Push Press

Metcon

Metcon (Time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)

KILOS 43/29

Extra Work

Strength

S: Metcon (No Measure)

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 20 Second L-Sit on Parallettes

S: Metcon (Time)

On the 3:00 x 5 Rounds:

2 Pegboard Climbs

7-6-5-4-3 Axel Bar Power Cleans

Capacity Builder

CB: Metcon (Time)

For Time:

21-18-15-12-9-6-3:

Unbroken Deadlifts

102.5/70kg

Swimming

SW: Metcon (Time)

Swim Conditioning

[Warm-Up]

100 Meter Freestyle

[Working Sets]

3 Rounds:

50 Meter Swim

30 Seconds Rest

50 Meter Swim

30 Seconds Rest

50 Meter Swim

2 Minutes Rest Between Rounds

[Cool-Down]

100 Meter Freestyle

Rookies 300620

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Box step Ups

10m Bear Crawl

5 Squats

5 Inch Worms

Skill

S: Front Squat

S: Box Dips

Workout

Metcon (Time)

7 Minutes on 3 Minutes off, 3:30 on

7 Box Dips

7 Front Squats/Goblet Squats

7 Burpees

Tuesday 300620

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Generic Warm-up (No Measure)

Generic Warm Up

Rd 1

10m Piked Bear Crawl

10m High Knee Run

10m High Heel Run

5 Inch Worms

10 Air Squats

Rd 2

10m Quadruped Bear Crawl

10m High Knee Run

10m High Heel Run

5 Inch Worm to Push Ups

10m Straight Arm Walking Lunge

Rd 3

10m Burpee Broad Jump

10m High Knee Run

10m High Heel Run

5 Gymnastics Inch Worms

10 Spider-mans with Rotations

https://youtu.be/uQAXq-tYpG8

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Rows 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Line Hops

35 Air Squats

20 Bent-Over Odd Object Rows

Class

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

10 Back Stepping Lunges

10 Good Mornings

5 Push Ups

Metcon

Metcon (Time)

For time:

Buy in: 1 mile Run

Then:

30 Back Stepping Lunges 20/15kg

30 Pistols

30 Handstand Push Ups

Cash out: 1 mile Run

Extra Work

Capacity Builder

CB: Metcon (AMRAP – Rounds and Reps)

Stamina Conditioning A [On the 0:00]

AMRAP 7:

Assault Bike Calories

On the Minute:

3 Kipping Parallette Handstand Push-ups (14″/8″)

Stamina Conditioning B [On the 10:00]

AMRAP 7:

Ski Erg Calories

On the Minute:

50′ D-Ball Walk 65/45kg

Stamina Conditioning C [On the 20:00]

AMRAP 7:

Row Calories

On the Minute:

3 D-Ball Cleans 65/45kg

Gymnastics

GC: Metcon (AMRAP – Rounds and Reps)

21-18-15-12-9:

Kettlebell Swings (53/35)

Kipping Handstand Push-ups

After Each Round: 50′ Handstand Walk

KILOS 24/16

Rookies 290620

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

5 Rounds:

10 Banded Good Mornings

5 Inch Worms

10 Line Hops

Skill

S: Deadlift

Workout

Metcon (Time)

5 Rounds/12 Minutes

5 Deadlift

10 Push Up

15 Skips

Monday 290620

Announcements

We now have our online program available for your friends and those wanting to get involved that have not previously trained at CrossFit CrossAxed or CrossFit Carina. forward them this link and they will receive all the information they need to get started. The online program is $10 per week and suitable for all levels from your parents to elite athletes….

https://thecrossaxedmethod.wodify.com/OnlineSalesPortal/Home.aspx

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Seconds Active Spidermans + Rotation https://youtu.be/bi2PQ9gGT9w

10 Seconds Air Squats https://youtu.be/AAZDUYUH6aU

20 Seconds Inchworm to Push-ups https://youtu.be/36ScJxBcoBQ

10 Seconds Air Squats

20 Seconds Active Samson https://youtu.be/_2JY2i7tJoU

10 Seconds Air Squats

20 Seconds Shoulder Taps in top of push Up Position

10 Seconds Air Squats

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges 22.5/15kg

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges 22.5/15kg

12 Push-ups

16 AbMat Sit-ups

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Strict Pull-ups/Bent over Rows

8 Odd Object Step Back Lunges

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups/Bent over Rows

8 Odd Object Step Back Lunges

12 Push-ups

16 AbMat Sit-ups

Class

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Cal Machine

10 Hollow Rocks

10 Air Squats

5 Inch Worm to Push Up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

9 Bar Muscle-ups

12 Front Squats 84/61

15/12 Calorie Air Bike

18 Toes to Bar

Rest 3 Minutes

AMRAP 7:

9 Bar Muscle-ups

12 Front Squats 70/48kg

15/12 Calorie Air Bike

18 Toes to Bar

Extra Work

Weightlifting

W: Snatch Technique A

On the 1:30 x 5 Sets:

2 Heaving Snatch Balance (feet start and finish in squat stance)

2 Tall Snatches

W: Snatch Technique B

On the 2:00 x 5 Sets:

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

Strength

S: Front Squat

10-8-6-4-2

On the 3:00 x 5 Sets:

Set 1: 10 Reps

Set 2: 8 Reps

Set 3: 6 Reps

Set 4: 4 Reps

Set 5: 2 Reps

Midline

M: Metcon (Time)

3 Giant Sets:

15 Strict Toes to Bar

200′ Yoke Carry (Moderate Load)

25 Weighted Glute Bridges

Rest 2 Minutes Between Sets

Odd Object Conditioning

O: Metcon (Time)

7 Rounds:

100 Meter Sandbag Run (70/50)

1 Legless Rope Climb (15′)

1 Rope Climb (15′)

Rest 1 Minute Between Rounds

KILOS 30/22.5