Saturday 030819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

200m row

10 good mornings

5 Ring Rows/Pull Ups

Class

Tillman (Time)

7 Rounds for time

7 Deadlifts 145/95kg

200m Sprint

15 Pull-ups

-Rest 45s between rounds-

Weightlifting

WL: Snatch (1)

Heavy Single

WL: Clean and Jerk (1)

Heavy Single

WL: Front Squat (Heavy Single – CrossAxed) (1)

Build to a heavy single for the day

Friday 020819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Passive squat hold

Then 3 Rounds:

10 Lunges

10 Air Squats

10 PVC Dislocates

3 Wall walks

Row 200m

Class

Metcon (Weight)

Not for time:

3 rounds

25m Double overhead kettlebell or Dumbbell walk

Metcon (Time)

3 Rounds

Row 400m

21 Burpees

12 Strict Handstand Push Ups
Scale HSPU to Push Up, if 12 push ups is too easy but 12 Strict HSPU is too hard complete either 6 Strict HSPU or 24 Push Ups per round

Rookies010819

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (No Measure)

3 Sets:

5 Turkish Get-ups

5 Windmills

5 Turkish Get-ups

5 Windmills

30 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins

8 Push Press

8 Bar Facing Burpees

Thursday 010819

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Calf Pumps

10m High Knees

10m High Heels

50 Single Skips

-then-

3 Rounds

5s Stationary Sprint

15m Sprint

Walk Back

Class

Metcon (5 Rounds for time)

5 Sets:

400m Run

Rest1:1

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Weightlifting

WL: Snatch Balance (Heavy Single)

WL: Muscle Snatch (2-2-2 at 75%)

WL: Hang Snatch (2×3 at 60%, 2×2 at 65%)

Rookies310719

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP – In Pairs:

7 Deadlifts


200m Medball Run


10 Pull ups

Partner A does 7 Deadlifts, then Partner B, then A does Run, then B ect.

Wednesday 310719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Pigeon Stretch

-then-

3 Rounds

15 Jump Squats

30 Drag Rope Double Unders

Class

Metcon (Calories)

2 Rounds

5min max Cal Ski

5min max Cal Bike

5min max Cal Row
*1min transitions

Weightlifting

WL: Clean and Jerk (1-1-1 at 80%)

WL: Snatch (1-1-1 at 70%)

WL: Clean Deadlift (2-2-2 at 109%)

WL: Back Squat (1-1-1-1-1 at 87%)

Follow each set with 3 Box Jumps

WL: Knees To Elbow (15-15-15)

Rookies 070819

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (AMRAP – Reps)

4 Minute AMRAP’s

4 Min Rest Between

A)

15/12 Cal Bike

15 CTB Pull Ups

15 Burpee Box Jump Overs

B)

12/9 Cal Bike

12 CTB Pull Ups

12 Burpee Box Jump Overs

C)

9/7 Cal Bike

9 CTB Pull Ups

9 Burpee Box Jump Overs

Rookies300719

CrossFit CrossAxed – CrossFit Rookies

Workout

Clean (5×2)

Perform as an EMOM – 2 reps each min. Increase weight every second min.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scale Ring dips to Bar dips, box dips or Push ups.

Tuesday 300719

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of Rowing/Riding/Skiing/Running

Class

Metcon (Weight)

3 Sets:

5 Turkish Get-ups

5 Windmills

5 Turkish Get-ups

5 Windmills

30 Hollow Rocks

Metcon (AMRAP – Rounds)

AMRAP 12mins

8 Push Press 50kg/35kg

8 Bar Facing Burpees

Weightlifting

WL: Split Jerk (Heavy Single)

WL: Push Press (3-3-3 at 84%)

WL: Muscle Snatch (Heavy Single)

Aerobic Conditioning

AC: Metcon (3 Rounds for time)

Running

3 x 800m

*Build each set

Rookies290710

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Calf Pumps

20 Russian Twists

20 Walking Lunges

100m Jog + Agility Ladder

Workout

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

In Pairs:

4x400m Run (each)

1 Runs, 1 Rests.