Saturday 180120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 DB Deadlifts (5 each side)

10 DB Hang Power Cleans (5 each side)

5 Goblet Squats

Class

Front Squat (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

Metcon (Time)

For time:

42-30-18

Dumbbell Snatch 22.5/15kg

Dumbbell Squat 22.5/15kg
Single DB, hold anywhere

Aerobic Conditioning

AC: Metcon (Distance)

For distance:

Swim 30 minutes

Gymnastics

Metcon (No Measure)

Unbroken Muscle Up Sets

2-4-6-8-10-8-6-4-2
Pick your max set which should be about 80% of your best set ever and use as your peak set, work back from there ie

1-2-3-4-5-4-3-2-1

Use the same rep scheme with transitions if you don’t have Muscle Ups

Weightlifting

WL: Snatch ( 3-3)

3RM, 3 @ 90%

WL: Clean and Jerk (3+1 – 3+1)

Heavy 3+1, 3 + 1 @ 90%

WL: Good Mornings (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

Friday 170120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

In teams of 3:

4 Rounds (each)

20m Light Farmers Carry

5 Cal Ski/Bike

5 Sit Ups

Class

Snatch Pull (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

Metcon (Calories)

In teams of 3:

15 Minute AMRAP for Cals

CrossAxed

Ski for Cals

50m Farmers Carry 32/24kg

Rest

Carina

Bike for Cals

15 Deadlift 80/55kg

Rest
Scored in Cals. Changeover is when athlete 2 has completed Farmers Carry or Deadlifts. When you are on the machine you should be sprinting……

Metabolic Conditioning

MC: Metcon (Time)

3 Rounds for time:

3 Legless Rope Climbs

20/17 Cal Air Bike

Weightlifting

WL: Power Snatch (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

WL: Hang Muscle Snatch (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

Rookies 160120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

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

Metcon (No Measure)

In teams of 3:

50m Farmers Carry

100m Ski

Rest

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Good Mornings

10 Light Kettlebell Swings

5 Push Ups

5 Squat Jumps

Class

Press (3-3-Max Reps)

Metcon (AMRAP – Rounds and Reps)

In teams of 3:

15 Minute AMRAP

Ski/Bike (Carina) for Cals

Farmers Carry 32/24kg

Rest
Ski/Bike for Cals

Farmers Carry for total distance.

Thursday 160120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Good Mornings

10 Light Kettlebell Swings

5 Push Ups

5 Squat Jumps

Class

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Weightlifting

WL: Pause Jerk (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

WL: Snatch Push Press + Overhead Squat ( 4+4 – 4+4 – 4+4)

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

WL: Back Squat (3-3-3-3-3)

100% of Monday’s heavy BS set x 5 x 3

WL: Pause Back Squat (3-3-3)

80% of today’s BS wt x 3 x 3

Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

Rookies 150120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Deadlift (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

2 Rounds

5 minute AMRAPs with 5 minutes rest

8 Deadlifts

8 Burpees

Warm-up

Warm-up (No Measure)

Pose Running Drills

Double Under Drills

Class

Deadlift (3-3-Max Reps)

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Wednesday 150120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Pose Running Drills

Double Under Drills

Class

Metcon (Time)

5 rounds for time:

250m Row

100 Double Unders

500m Run

Strength

S: Metcon (No Measure)

Midline

4 Rounds NFT (not for time):

5 Sandbag Squats 65/45kg

Into:

1 minute hold at top of 5th Squat

Then:

8 Bent over Barbell Rows

Rookies 140120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Push-ups (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

3 Rounds

4 minute AMRAPS with 4 minutes rest between each

100m Row

10 Skips

100m Run

Warm-up

Warm-up (No Measure)

3 Rounds of:

Junkyard Dog

Then:

Barbel Drills
Junkyard Dog = 3 Jumping Rotations then 3 over and unders each (1 Round)

Class

Bench Press (3-3-Max Reps)

Metcon (Time)

5 Rounds:

250m Row

100 Double Unders

500m Run

Tuesday 140120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

Junkyard Dog

Then:

Barbel Drills
Junkyard dog = 3 Jumping Rotations then 3 over and unders each (1 Round)

Class

Power Clean (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Aerobic Conditioning

AC: Metcon (Time)

2 Rounds for time:

Run 800m

Active Rest 3mins

Run 400m

Active Rest 3 Mins
Same as last week but this week active rest on AIR BIKE

Weightlifting

WL: Heaving Snatch Balance (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

WL: Clean Pull (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

Rookies 130120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Squat Skill (5-5-5-5-5)

Practice the skill of the squat

Metcon (No Measure)

In partners (no score):

5 Rounds (each)

Partner 1 Does:

5 Jump Squats

5 Ring Rows

5 Push Ups

Partner 2 Does:

100m Run

Warm-up

Warm-up (No Measure)

Row/Bike 30 Cals

Then:

5 Rounds:

5 Med Ball Squats

5 Inch Worms

5 Hang Power Cleans

Class

Back Squat (3-3-Max Reps)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Monday 130120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 30 Cals

Then:

5 Rounds:

5 Med Ball Squats

5 Inch Worms

5 Hang Power Cleans

Class

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP (for rounds and reps)

3 Hang Squat Cleans 85/60kg

6 Strict Handstand Push Ups

9 Wall Balls (Carina 30/20# CrossAxed 20/14#)

Gymnastics

GC: Metcon (Time)

3 Rounds for time:

50 GHDSU

50 Hip Extension
Remember to scale accordingly, 150 total reps of GHDSU is a lot of volume

Weightlifting

WL: Jerk behind the neck (5-5-5)

5RM, 5 @ 95%, 5 @ 90%

WL: Push Press (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

WL: Back Squat (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

WL: Jerk Dip Squat (8-8-8)

8RM, 8 @ 95%, 8 @ 90%