Wednesday 271119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Monster Walks

10 Hollow Rocks

10 Cossack Squats With Medball

2 Rounds

10 Floor Sweeps

20s High knees

5 Wall Balls

Class

Metcon (Time)

2 Rounds

1000/800m Ski

500m Run

50 Wall Balls 20lb/14lb

Metabolic Conditioning

MC: Metcon (Time)

3 Rounds For Time:

5 Sandbag Cleans 65/45

100m Double Front Rack Kettlebell Carry 24/16kg

50 GHD Sit Ups

Rookies 261119

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

4 Rounds

10 Wall Ball Squats

10 Banded Press

100m Run

Class

Strict Press (3-3-3)

Metcon (Time)

2 Rounds

1000/800m Ski

Run 500m

50 Wall Balls

Tuesday 261119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Bear Crawl

10s Echo Bike

5 Step Ups (per leg)

5 Muscle Snatch

Class

Metcon (Time)

4 Rounds

25/20 Echo Bike Cals

20 Dumbbell Box Step Ups 22.5/15

15 Power Snatch 35/25kg

Weightlifting

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

Gymnastics

GC: Metcon (No Measure)

EMOM 10

5 Burpees

5 Strict Hand Stand Push

Both movements in the same minute.

Scale to Dumbbell Press

Monday 251119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

Run 200m

10 Burpees
Start the last round as a group and sprint.

Class

Tempo Pull Ups (5-5-5-5-5)

5 sets of Tempo Pull Ups

5 Reps per set of:

1-2-3 Tempo

1 second up, 2 second hold at top, 3 second lower
Important to hold on for all 5 reps here, time under tension is the goal

Metcon (Time)

21-15-9

Squat Clean 60/40kg

Floor Press 60/40kg

Weightlifting

Power Clean + Push Jerk (3-3-3-3-3)

Aerobic Conditioning

Metcon (3 Rounds for time)

3 Rounds

Run 800m

Rest 3 minutes between efforts
Record each round

Rookies 251119

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 rounds

5 Echo Bike Cals

10 Step Ups

5 Good Mornings

Class

Front Squat (3-3-3)

Metcon (Time)

4 Rounds

Echo bike Cals 25/20

20 DB Box Step Ups 22.5/15

15 Power Snatch 35/25kg

Saturday 231119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5m Lunge Flow Rotation

5 Stagger Stance Kettlebell Deadlift

5 Windmill (each side)

100m Run

Class

Metcon (Time)

3 Rounds For time:

10 Curtis Press 35kg/20kg

200m Row

30 Dumbbell Hang Clean and Jerk (15/side)

Aerobic Conditioning

AC: Metcon (Time)

3 Rounds

200m Swim

Rest As Needed

Friday 221119

CrossFit CrossAxed – CrossFit

Warm-up

Class

Warm-up (No Measure)

4 Rounds

1 Wall Walk

2 Push Ups

3 Step In Out Burpees

4 Box Step Ups

100m Ski/Row

Metcon (Time)

7 Rounds

Ski 250/200m

10 Burpee Box Jump overs

5 Handstand Push-ups

Rest until ski becomes free or 1:1 work rest

Weightlifting

WL: Front Squat (4-4-4-4)

Strength

SH: Bench Press (8-8-8-8)

Rookies 211119

CrossFit CrossAxed – CrossFit Rookies

Warm-up

Warm-up (No Measure)

3 rounds

10 lunges

run 100m

10 Banded Good Mornings

5 Ring rows/pull ups

Class

Skill (30)

Hollow Body to Superman transitions

If proficient complete 30 reps, otherwise practice

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

15 CTB Pull Ups

10 Sandbag Cleans 65kg/45kg

Run 400m

Thursday 211119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Banded Good Mornings

5 Barbell Strict Press

10 Jumping Lunges (5 per side)

Class

Metcon (No Measure)

5 Sets Of:

2 Deadlifts

2 Hang Power Clean

2 Split Jerk

For weight and technique, no misses

3 Rounds – Not For Time:

50 GHD Situps

50 Hip Extensions

Metabolic Conditioning

MC: Metcon (Time)

2 Rounds

30 Cal Echo Bike

50 Lunges

Wednesday 201119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 lunges

run 100m

10 Banded Good Mornings

5 Ring rows/pull ups

Class

Hollow Arch Rolls (30)

Skill work

Practising going from a Hollow Body to a Superman position aka Hollow Arch Rolls.

If proficient complete 30, if not practice for 10 minutes

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

15 CTB Pull Ups

10 Sandbag Cleans 65kg/45kg

Run 400m,
,

Weightlifting

Snatch (3-3-3-3)

3 Stop Snatch, stop just off ground, at knee and at pockets then complete the lift. Do this 3 times for 4 sets

Gymnastics

Handstand Walk (10m)

10 Min AMRAP

Accumulate max distance of an unbroken 10m Handstand walk
If unable to handstand walk for 10m just go as far as possible each attempt. If you are still working on your handstand walk then spend 10 minutes of deliberate practice ie wall walks, shoulder touches or around the worlds on a box. Deliberate practice is not 10 minutes of falling over…..