Saturday 270620

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

Beginner Class

Metcon (No Measure)

Warm-up

3 Rounds

1 Min Ski (demo and explain movement)

5 Inch worms

10m Bear crawls

5 Scap pull-ups

Skill work

Front squat

Push-up

Workout

21-15-9

Front squat

Push-up

250m Ski after each round

Focus

Squat mechanics, scaling appropriately

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders https://youtu.be/OWIn0ccc4tA

Cossack Squats https://youtu.be/NONRy9d3kl0

Single Arm Row (30 Seconds Each Side) https://youtu.be/AeHC54CbWNM

Single Unders

Air Squats https://youtu.be/AAZDUYUH6aU

Single Arm Row (30 Seconds Each Side) https://youtu.be/AeHC54CbWNM

Single Unders

Dumbbell Goblet Squats (Light Weight) https://youtu.be/XIxFeEFMdrU

Side Plank https://youtu.be/fkQHNbPFtw4

Home Gym Option

Metcon (Time)

600m Run

50 Single Dumbbell Alternating Power CJ 22.5/15kg

400m Run

30 Weighted Jumping Squats 22.5/15kg

200m Run with Dumbbell

30 Weighted Jumping Squats 22.5/15kg

400m Run

50 Single Dumbbell Alternating Power CJ 22.5/15kg

600m Run

Home Gym Option ( No Equipment )

Metcon (Time)

600m Run

50 Odd Object Ground to Overhead

400m Run

30 Weighted Jumping Squats

200m Run with Dumbbell

30 Weighted Jumping Squats

400m Run

50 Odd Object Ground to Overhead

600m Run

Class

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders https://youtu.be/OWIn0ccc4tA

Cossack Squats https://youtu.be/NONRy9d3kl0

Scap retractions(30 Seconds) https://youtu.be/AeHC54CbWNM

Single Unders

Air Squats https://youtu.be/AAZDUYUH6aU

Beat Swings (30 Seconds) https://youtu.be/AeHC54CbWNM

Single Unders

Dumbbell Goblet Squats (Light Weight) https://youtu.be/XIxFeEFMdrU

Side Plank https://youtu.be/fkQHNbPFtw4

Ring Rows/Pull Ups

Metcon

Tillman (Time)

7 Rounds for time

7 Deadlifts 145/95kg

200m Sprint

15 Pull-ups

-Rest 45s between rounds-

Extra Work

Strength

S: Metcon (Time)

For Time:

100 Meter Single Dumbbell Front Walking Lunge 30/22.5kg

On the Minute: 4 Alternating Single Dumbbell Squat Cleans

Kilos: 32/22.5

Gymnastics

G: Metcon (Time)

For Time:

40 Alternating Pistols

20 Cal Row

30 Alternating Pistols

15 Cal Bike

20 Alternating Pistols

10 Cal Ski

30 Alternating Pistols

15 Cal Bike

40 Alternating Pistols

20 Cal Row

Friday 260620

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 (AMRAP – Rounds)

Complete as many rounds and reps as possible in 13 minutes of:

55 Double Dumbbell deadlifts 22.5/15kg

55 Single DB Goblet Squats 22.5/15kg

Run 500m

55 handstand push-ups

Scale HSPU to Push Ups

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds)

Complete as many rounds and reps as possible in 13 minutes of:

55 Odd Object deadlifts 22.5/15kg

55 Odd Object Goblet Squats 22.5/15kg

Run 500m

55 handstand push-ups

Scale HSPU to Push Ups

Class

Warm-up

Warm-up (No Measure)

3 Rounds

10 Good Mornings

10 Slow Air Squats

10 Cal Machine Effort

10 Inch Worm to Push Up

Metcon

Metcon (Time)

For time:

55 Toes To Bar

55 Wall Balls

55 Cal Row/ski/bike

55 Handstand Push-Ups

55 Dumbbell Snatches

Extra Work

Weightlifting

W: Metcon (No Measure)

Snatch Technique

Alternating On the Minute x 10 (5 Rounds):

1st Minute: 3-Position Power Snatch + 1 Overhead Squat

2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat

Strength

Metcon (No Measure)

3 Giant Sets:

Max Strict Pull-ups

Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

Odd Object Conditioning

OD: Metcon (Time)

10 Rounds:

20 Meter Yoke Carry

4 Burpees Over Yoke

Rookies 250620

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)

200m Row

10 Good Mornings

5 Jump and stick the landings

Skill

Metcon

Metcon (Time)

3 Rounds

400m Row

12 HPC or DB Snatch

Kids 250620

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 – CF Kids Carina

Metcon (No Measure)

Warm Up

Row 200

10 Good Mornings

5 Jump and stick the landings

Skill

Hang power Clean

WOD

3 rounds

400m Row

12 HPC or DB Snatch

Thursday 250620

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)

5 DB Deadlifts https://youtu.be/XzeG37XNhBU

100m Run

15 Line Hops https://youtu.be/cbNDxTMnQ9M

3 Burpees

5 DB Swings https://youtu.be/NjCzNlbdmo0

100m Run

15 Line Hops

3 Burpees

5 DB Snatches https://youtu.be/9TLTy_HFfZQ

100m Run

15 Line Hops

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches 22.5/15kg

40 Double-Unders

20 Burpees

40 Double-Unders

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches 22.5/15kg

40 Double-Unders

20 Burpees

40 Double-Unders

Class

Warm-up

Warm-up (No Measure)

5 KB Deadlifts

100m Run

15 Line Hops

3 Burpees

5 Russian Swings

100m Run

15 Line Hops

3 Burpees

5 KB Swings

100m Run

15 Line Hops

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20 Kettlebell Swings 32/24kg

20 Cal Machine

20 Burpees

20 Cal Machine

Rookies 240620

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

5 Ring Rows

20 Line Hops

10 Air Squats

10m Bear crawl

Skill

S: Metcon (No Measure)

Work on movements in WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

5 Ring Rows

10 Burpees

15 Line Hops

Rest 3 minutes

6 Minute AMRAP

5 Push Ups

10 Squats

15 Sit Ups

Wednesday 240620

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)

5 x 2:00 Minute AMRAP

Each interval starts with 2 rounds of “Strict Cindy”

Time Remaining:

Round #1 – Double Dumbbell Power Cleans

Round #2 – Double Dumbbell Front Squats

Round #3 – Double Dumbbell Hang Squat Cleans

Round #4 – Double Dumbbell Power Clean and Jerks

Round #5 – Double Dumbbell Clusters

Dumbbells – 22.5/15kg

Rest 1 Minute between each AMRAP.

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

5 x 2:00 Minute AMRAP

Each interval starts with 2 rounds of “Strict Cindy”

Time Remaining:

Round #1 – Odd Object Russian Swing

Round #2 – Odd Object Squats

Round #3 – Odd Object Lunges

Round #4 -Odd Object Ground to Overhead

Round #5 – Odd Object Squat cleans or Over Shoulders

Dumbbells – 22.5/15kg

Rest 1 Minute between each AMRAP.

Class

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

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

AMRAP 2:

2 Rounds Strict Cindy

Max Reps Barbell Movement 60/40kg

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Push Jerks

Round 3: Power Cleans

Round 4: Push Jerks

Round 5: Power Clean and Jerks

Scale to kipping Pull Ups if needed.

Extra Work

Strength

S: Metcon (Time)

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

Double Dumbbell Floor Presses

Single Dumbbell Overhead Tricep Extensions

Aerobic Conditioning

AC: Metcon (Calories)

30 Minute Recovery Swim

Alternate Through the Techniques Below:

25 Meter Side Stroke (Left)

25 Meter Side Stroke (Right)

25 Meter Breast Stroke

25 Meter Freestyle

Midline

ML: Metcon (Time)

3 Giant Sets:

10 Rower Pike-ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl

Rest 2 Minutes Between Sets

Rookies 230620

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

5 Box step ups each leg

10 Walking lunges

5 Burpees

20 Seconds running on spot

Skill

Metcon (No Measure)

Continue with Pressing skill work, add weight if perfect (strict press, push press, push jerk)

Metcon

Metcon (Time)

21-15-9

DB Push Press

Box Overs (anyhow)

Tuesday 230620

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)

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans https://youtu.be/bi2PQ9gGT9w

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

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

3 Rounds:

10 Mountain Climbers (10 Each Leg) https://youtu.be/XEGTd_iCH_Q

10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)

10 Reverse Lunges (5 Each Side) https://youtu.be/qTqJAZUGTjM

Home Gym Option

Metcon (Time)

10 Rounds:

200m Run

9 Double Dumbbell Burpee Deadlifts 22.5/15kg

Home Gym Option ( No Equipment )

Metcon (Time)

10 Rounds:

200m Run

9 Burpee

9 Odd Object Deadlifts

Class

Warm-up

Warm-up (No Measure)

1 x Through:

RD1

20 Line Hops

10 Dislocates

200m Run

10 Squats

5 Burpees

10 OH Squats

RD 2

20 Line Hops

10 Snatch Balance

200m Run

10 Power Snatch

5 Burpees

10 Squat Snatch

Metcon

Power Snatch (2-2-2-2-2)

Part A

Reset each rep

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Power Snatch @80% of Part A

2 Box Jumps 30/24

2 Power Snatch @80% of Part A

4 Box Jumps 30/24

2 Power Snatch @80% of Part A

6 Box Jumps 30/24

2 Power Snatch @80% of Part A

8 Box Jumps 30/24

2…….

10…….

Continue until 10 minutes is reached
This is designed to be a bit on the heavier side. If you are new to the movement, keep it light and increase both the snatches and box jumps x 2 each round.

Extra Work

Strength

S: Romanian deadlift (5-5-5-5-5)

2 Minutes Rest Between

Midline

ML: Metcon (No Measure)

15 Minute Recovery Bike

On the 0-5-10-15 (4 Sets):

5 Strict Toes to Bar

15 GHD Sit-ups

25 Banded Good Mornings

Monday 220620

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)

30 Seconds of each:

Single Unders

Active Samson https://youtu.be/_2JY2i7tJoU

Air Squats https://youtu.be/AAZDUYUH6aU

Single Unders https://youtu.be/OWIn0ccc4tA

Lateral Squats https://youtu.be/NONRy9d3kl0

Single Unders https://youtu.be/OWIn0ccc4tA

Slow Air Squats

Single Unders https://youtu.be/OWIn0ccc4tA

Jumping Air Squats https://youtu.be/W_SOVVNCq6

Home Gym Option

Metcon (Time)

5 Rounds:

30 Double-Unders

15 Single Arm Thrusters 22.5/15kg

Into…

5 Rounds:

30 Double-Unders

15 Single Arm Dumbbell OHS 22.5/15kg

*Athletes change arms as seen fit.

Home Gym Option ( No Equipment )

Metcon (Time)

5 Rounds:

30 Double-Unders

15 Odd Object Thrusters

Into…

5 Rounds:

30 Double-Unders

15 Odd Object Goblet Squat

*Athletes change arms as seen fit.

Class

Warm-up

Warm-up (No Measure)

On the 30s

Air Squats

Line Hops

Lunges

Single Skips

Push Ups

Line Hops

Jumping Air Squats

Inch Worm to Push Up

Double Unders

Burpees

Metcon

Metcon (Time)

5 Rounds:

30 Double Unders

15 Thrusters 34/25kg

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats 34/25kg

RX + 43/30kg

Extra Work

Strength

S: Metcon (No Measure)

Pausing Back Squat

On the Minute x 10:

1 Pausing Back Squat*

One Second Pause at:

1. Going Down at Parallel

2. Absolute Bottom of Squat

3. Going Up at Parallel

Midline

ML: Metcon (Time)

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets