Wednesday 250320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Video Brief

Warm-up (No Measure)

Please see our new videos, there are 2 for generic warm ups

https://youtu.be/dqIWY-QChLs

https://youtu.be/TTLYa8imE50

Home WOD 2 Brief

https://youtu.be/uGsYQqz9Igo

Please also subscribe to our youtube channel to get videos straight to your account.

Warm-up

Warm-up (No Measure)

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Air Squats

30 Seconds

Front Plank

Alternating Bird Dogs

Shoulder Taps

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 7:

15 Back Squats 70/48kg

15 Back Squats 84/60kg

Max Back Squats 102/70kg

Rest 3 Minutes

AMRAP 7:

15 Bench Press 60/40kg

15 Bench Press 70/48kg

Max Bench Press 84/60kg

Rest 3 Minutes

AMRAP 7:

15 Power Cleans 84/60kg

15 Power Cleans 102/70kg

Max Power Cleans 125/84kg

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

Continue to add (2) power snatches per round

Strength

S: Metcon (No Measure)

Midline

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups

Gymnastics

GC: Metcon (Time)

Gymnastic Conditioning

3 Unbroken Complexes:

1 Strict Ring Muscle-up

2 Kipping Ring Muscle-ups

3 Strict Ring Dips

3 Pegboard Ascents

3 Unbroken Complexes:

1 Strict Ring Muscle-up

2 Kipping Ring Muscle-ups

3 Strict Ring Dips

Rookies 240320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (AMRAP – Reps)

Tabata Mash Up to get warm

Metcon (AMRAP – Reps)

Complete 3 Rounds of 30 sec at each of the following stations.

Rotate your entire team through each station followed by a 2 min break.

Pull ups

Jumping Jacks

Handstand Kick ups

Burpees

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 Seconds

Moderate Bike

Active Spidermans

Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 Seconds

Faster Bike

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)

Class

Metcon (Time)

5 Rounds:

10 Kettlebell Swings 32/24kg

100m Single Arm Farmers Carry 32/24kg

20/15 Calorie Assault Bike

Tuesday 240320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Bike

Easy Row

Easy Shuttle Runs

Walking Spidermans

Moderate Bike

Moderate Row

Moderate Shuttle Runs

Walking Samson Stretch

Faster Bike

Faster Row

Faster Shuttle Runs

Inchworm to Push-up

Movement Prep

100 Meter Run (Slow)

100 Meter Run (Medium)

100 Meter Run (Fast)

Class

“Triple Threat” (Time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

30 Minute Cap

Home Gym Option

Metcon (Time)

On the 0:00

Run 1 mile

On the 10:00

100 Burpees

On the 20:00

Run 1 mile

Aerobic Conditioning

AC: Metcon (No Measure)

Aerobic Recovery

Not For Time:

2 Mile Recovery Run

Odd Object Conditioning

OO: Metcon (Time)

Odd-Object

3 Giant Sets:

:30 Second D-Ball Hold

:20 Second L-Sit on Rings

:10 Second Freestanding Handstand Hold

Rest 2:00 between rounds

Weightlifting

WL: Jerk (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Mid-Hang Power Snatch (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Front Squat (1-1-1)

Heavy Single, 1 @ 95%, 1 @ 90%

Rookies 230320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (Time)

400m Run with Coach

Animal Warm-ups

Bear Crawls

Crab Walks

Duck Walks

Spider-man’s

etc

Metcon (AMRAP – Rounds and Reps)

AMRAP in a given amount of time of

1 Push up

15m Bear crawl

1 Squat

15m Bear crawl

2 Push ups

15m Bear crawl

2 Squats

15m Bear Crawl

and so on until time runs out…

Warm-up

Warm-up (No Measure)

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Air Squats

30 Seconds

Front Plank

Alternating Bird Dogs

Shoulder Taps

Push-up to Down Dog

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 7:

50 Back Squats 70/48kg

50 Back Squats 84/60kg

Max Back Squats 102/70kg

Rest 3 Minutes

AMRAP 7:

50 Bench Press 60/40kg

50 Bench Press 70/48kg

Max Bench Press 84/60kg

Rest 3 Minutes

AMRAP 7:

50 Deadlifts 84/60kg

50 Deadlifts 102/70kg

Max Deadlifts 125/84kg

Monday 230320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

Down Dog

PVC Pass Throughs

PVC Overhead Squats

Up Dog

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Get More Narrow with Each Set on PVC

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

“Spice Girl” (Time)

For Time:

21 Power Snatches 43/30kg

5 Rounds of “”Cindy””

21 Overhead Squats 43/30kg

5 Rounds of “”Cindy””

21 Squat Snatches 43/30kg

RX +

For Time:

21 Power Snatches 52/38kg

5 Rounds of “Mary”

21 Overhead Squats 52/38kg

5 Rounds of “Chest to Bar Cindy”

21 Squat Snatches 52/38kg

Home Gym Option

Metcon (Time)

3 Rounds:

800m Run

30 Single Arm Alternating DB Snatches 22.5/15kg

30 Goblet Squats 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (Time)

All bodyweight version:

3 Rounds:

800m Run

50 Sit-Ups

50 Air Squats

Strength

S: Metcon (Time)

3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side)

15 Weighted Hollow Rocks

10 Strict Pull-ups

Rest 2 Minutes Between Sets

Aerobic Conditioning

AC: Metcon (Time)

5 Rounds:

100 Meter Swim

Rest 2 Minutes Between Efforts

Weightlifting

WL: Clean from blocks above knee (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Clean Pull (3-3-3)

Heavy 3, 3 @ 95%, 3 @ 90%

WL: Clean Deadlift ( Upper Thigh ) (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Clean Block Pull ( Knee ) (4-4-4)

Heavy 4, 4 @ 95%, 4 @ 90%

Saturday 210320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Romanian Deadlifts

Active Spidermans

Hang Muscle Cleans

Push-up to Down Dog

Strict Press & Reach

Active Spidermans

Good Mornings

Active Samson

Elbow Rotations

Class

Metcon (AMRAP – Reps)

20 Minute AMRAP

Run 400m

5 Hang Squat Cleans 70/48kg

Max reps Strict HSPU
Score is reps of HSPU

Gymnastics

GC: Metcon (Time)

Midline

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Into…

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

Weightlifting

WL: Snatch (2-2-2)

2 RM, 2 @ 95%, 2 @ 90%

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

2 RM, 2 @ 95%, 2 is @ 90%

WL: Front Squat (2-2-2)

2 RM, 2 @ 95%, 2 @ 90%

Aerobic Conditioning

Metcon (Time)

Run/Swim/Run

For Time:

1 Mile Run

800 Meter Swim

1 Mile Run

Friday 200320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-up

Buddy 1: 1 Minute Row (Easy)

Buddy 2: 1 Minute Squats to Medicine Ball Video

Buddy 1: 45 Seconds Row (Moderate)

Buddy 2: 45 Seconds Sit Ups

Buddy 1: 30 Seconds Row (Faster)

Buddy 2: 30 Seconds Squats with Medicine Ball

Swap Stations with Buddy After Allotted Time So You Complete Both Movements

Dumbbell Warm-up & Stretch

20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Strict Press (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Push Press (Each Side)

Class

“Power Wash” (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches 22.5/15kg

50 Wallballs (20/14)

Strength

S: Metcon (Time)

Body Armor

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets

Weightlifting

WL: Pause Jerk + Jerk (1+1+1 – 1+1+1 – 1+1+1)

Max 1+1+1, 1+1+1 @ 95%, 1+1+1 @ 90%

WL: Mid-hang Power Clean (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

WL: Snatch Balance (2-2-2)

2 RM, 2 @ 95%, 2 @ 90%

WL: Mid-Hang Clean High-Pull (flat-footed) (3-3-3-3-3-3)

Add weight from last week

WL: Back Squat (3-3-3)

90% (of Tuesday’s FS wt)

Thursday 190320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

20 Seconds Each

Shuttle Runs

Quad Stretch

Knee to Chest

Knuckle Drag

Shuttle Runs

Side Lunges

Cradle Stretch

Straight Leg Kicks

Shuttle Runs

Walking Spidermans

Walking Samson

Inchworms

Shuttle Runs

Front Plank

Side Plank (Right)

Side Plank (Left)

Shuttle Runs

Push-ups

Sit-ups

Air Squats

Shuttle Runs

High Knees

Butt Kickers

Skip For Height

Class

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

10 Russian Kettlebell Swings 32/24kg

10 AbMat Sit-ups

100m Run

20 Russian Kettlebell Swings 32/24kg

20 AbMat Sit-ups

200m Run

30 Russian Kettlebell Swings 32/24kg

30 AbMat Sit-ups

300m Run



Continue to Add (10) Reps Until Time

Weightlifting

WL: Block Snatch (Knee) (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

WL: Snatch Pull (4-4-4)

4 RM, 4 @ 95%, 4 @ 90%

WL: Halting Snatch Deadlift (hip) (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

Rookies 190320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

Renegade Rows:

Have athletes start in plank position. Have them practice pulling one hand off the floor to their shoulders and then the other. After they are comfortable doing so go through the progression of the renegade row having them imagine they have a dumbbell in each hand.

First plank, then push up, at top of push up pull one hand to the shoulder. Alternate hands each push up. If they are comfortable without weight, you may add dumbbells for workout.

Metcon (AMRAP – Reps)

Station Rotation:

1 Minute each round for 4-5 Rounds. 30 second rest each round.

Renegade Rows

Rings (Give them guidelines for what they can do on rings: Swing, rings rows, ring holds etc. based on trainers comfort level)

Rope Jumps

Hang Cleans

Warm-up

Warm-up (No Measure)

Partner Warm-up

Buddy 1: 1 Minute Row (Easy)

Buddy 2: 1 Minute Squats to Medicine Ball Video

Buddy 1: 45 Seconds Row (Moderate)

Buddy 2: 45 Seconds Sit Ups

Buddy 1: 30 Seconds Row (Faster)

Buddy 2: 30 Seconds Squats with Medicine Ball

Swap Stations with Buddy After Allotted Time So You Complete Both Movements

Dumbbell Warm-up & Stretch

20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Strict Press (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Push Press (Each Side)

Class

S: DB Power Snatch (5-5-5-5-5)

“Power Wash” (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches 22.5/15kg

50 Wallballs (20/14)

Rookies 180320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

Wheelbarrow Walking:

Pair athletes up by size and strength level. Have one partner get into plank and another pick up their feet with a strong back. Instruct them to cross the room allowing the person with their hands on the ground to control the speed. Switch Partners.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP

4 Monkey Hangs Each (one partner working at a time on shared bar)

Wheelbarrow Walk Across Room (Partner A)

4 Burpees Each (one partner working at a time, may alternate each rep)

Wheelbarrow Walk Across Room (Partner B)

Warm-up

Warm-up (No Measure)

20 Seconds Each

Shuttle Runs

Quad Stretch

Knee to Chest

Knuckle Drag

Shuttle Runs

Side Lunges

Cradle Stretch

Straight Leg Kicks

Shuttle Runs

Walking Spidermans

Walking Samson

Inchworms

Shuttle Runs

Front Plank

Side Plank (Right)

Side Plank (Left)

Shuttle Runs

Push-ups

Sit-ups

Air Squats

Shuttle Runs

High Knees

Butt Kickers

Skip For Height

Class

S: Russian KB Swing (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

10 Russian Kettlebell Swings 32/24kg

10 AbMat Sit-ups

100m Run

20 Russian Kettlebell Swings 32/24kg

20 AbMat Sit-ups

200m Run

30 Russian Kettlebell Swings 32/24kg

30 AbMat Sit-ups

300m Run



Continue to Add (10) Reps Until Time