Saturday 110120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

5 Muscle Cleans

10 Ring Rows

15 Air Squats

Class

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Aerobic Conditioning

AC: Metcon (No Measure)

Swim 500-400-300-200-100

Rest as needed

Weightlifting

WL: Snatch (3-3)

Heavy 3, 3 @ 90%

WL: Clean and Jerk (3+1 – 3+1 )

Heavy 3+1, 3 @ 90%

WL: Front Squat (5-5-5)

Heavy 5, 5 @ 95%, 5 @ 90%

WL: Good Mornings (8-8-8)

Heavy 8, 8 @ 95%, 8 @ 90%

Friday 100120

Announcements

Due to the ongoing disaster playing out in other states of our amazing country we thought it appropriate to make this Saturday a hero workout. “Hotshots 19” It does change things a little for our programming but I am sure you guys won’t mind making the small sacrifice.

Now with the many and varied places to donate $ we will definitely not be stipulating where we think you should support.

One option is the NSW Rural Fire Service, these guys and gals are volunteers. Donating their time, the one true thing you can never get back. The CFA (Country Fire Authority) in Victoria is another great place to support volunteer Firefighters.

https://www.rfs.nsw.gov.au/volunteer/support-your-local-brigade
https://www.cfa.vic.gov.au/about/supporting-cfa

There are also several places where you can choose to donate directly to affected families who have lost loved ones.

Any support would be greatly appreciated I am sure, even a message to those who need it in a challenging time.

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Group Warm Up

then;

Burgener Warm Up

Class

Power Snatch (5-5-5)

Heavy 5; 5 @ 95%, 5 @ 90%

Metcon (Time)

Met-con

4 rounds

25 Push ups

Run 250m

Strength

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

Weightlifting

WL: Snatch Pull (8-8-8)

Heavy 8, 8 @ 95%, 8 @ 90%

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

Heavy 5; 5 @ 95%, 5 @ 90%

Rookies 090120

Announcements

Due to the ongoing disaster playing out in other states of our amazing country we thought it appropriate to make this Saturday a hero workout. “Hotshots 19” It does change things a little for our programming but I am sure you guys won’t mind making the small sacrifice.

Now with the many and varied places to donate $ we will definitely not be stipulating where we think you should support.

One option is the NSW Rural Fire Service, these guys and gals are volunteers. Donating their time, the one true thing you can never get back. The CFA (Country Fire Authority) in Victoria is another great place to support volunteer Firefighters.

https://www.rfs.nsw.gov.au/volunteer/support-your-local-brigade
https://www.cfa.vic.gov.au/about/supporting-cfa

There are also several places where you can choose to donate directly to affected families who have lost loved ones.

Any support would be greatly appreciated I am sure, even a message to those who need it in a challenging time.

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Strict Press

Metcon (Time)

5 Rounds:

5 Strict Press with Bar or DB

10 Cal Row

Rest 1 Minute between rounds

Warm-up

Warm-up (No Measure)

5 Rounds

5 Upside Down KB Press (each side)

5 Barbell Front Squats

5 Bar Taps

Class

Press

Build to a 5 Rep Max

Metcon (Time)

4 rounds

5 Clean and Jerks 85/60kg

10 Bar Muscle Ups

15 Box Jumps 24/20″

Thursday 090120

Announcements

Due to the ongoing disaster playing out in other states of our amazing country we thought it appropriate to make this Saturday a hero workout. “Hotshots 19” It does change things a little for our programming but I am sure you guys won’t mind making the small sacrifice.

Now with the many and varied places to donate $ we will definitely not be stipulating where we think you should support.

One option is the NSW Rural Fire Service, these guys and gals are volunteers. Donating their time, the one true thing you can never get back. The CFA (Country Fire Authority) in Victoria is another great place to support volunteer Firefighters.

https://www.rfs.nsw.gov.au/volunteer/support-your-local-brigade
https://www.cfa.vic.gov.au/about/supporting-cfa

There are also several places where you can choose to donate directly to affected families who have lost loved ones.

Any support would be greatly appreciated I am sure, even a message to those who need it in a challenging time.

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Then:

3 Rounds

10 Knee Raises

Bike/Ski/Row 10Cals

Class

Metcon (Time)

For time;

50 Cal Bike

50 GHD Sit Ups

50 Cal Ski

50 Abmat Sit Ups

50 Cal Row

50 Toes to bar

Gymnastics

GC: Metcon (AMRAP – Rounds)

EMOM 20

Odd 3 Ring Muscle Ups

Even Run 200m

Weightlifting

WL : Pause Jerk (5-5-5)

Heavy 5, 5 @ 95%, 5 @ 90%

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

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

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

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

100% of Mondays Back Squat weight

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

80% of todays Back Squat Weight

Wednesday 080120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Upside Down KB Press (each side)

5 Barbell Front Squats

5 Bar Taps

Class

Turkish Get Up (3-3-3-3-3)

Complete 3 on one side then 3 on the other for one set

Metcon (Time)

Metcon

5 Rounds

15 Thrusters 42.5kg/30kg

15 Pull Ups

Aerobic Conditioning

AC: Metcon (Time)

2 Rounds

Run 800m

Rest 3mins

Run 400m

Rest 3 Mins

Rookies 080120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Deadlift

Metcon (Time)

Partner WOD

5 Rounds each of:

5 Deadlifts

10 Bar Facing Burpees

Warm-up

Warm-up (No Measure)

4 Rounds

100m Row, Ski, Bike and Run

5 Hang Power Cleans

5 Inch Worms

Class

Deadlift (Deadlift 5-5- Max reps )

Metcon (AMRAP – Rounds)

8 Minute AMRAP

20 Kettlebell Swings 24/16kg

30 Double Unders

Rookies 070120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Push-ups

Practing the Push Ups

Metcon (Time)

5 Rounds

100m Run

3 Wall Walks

9 Skips

Warm-up

Warm-up (No Measure)

3 Rounds

10m Duck Walk

5 Barbell Good Mornings

30 Single Skips

Class

Bench Press (5 -5- Max reps)

Metcon (Time)

Met-con

4 rounds

25 Lunges

25 Push ups

Run 250m

Tuesday 070120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

100m Row, Ski, Bike and Run

5 Hang Power Cleans

5 Inch Worms

Class

Metcon (Time)

Met-Con

4 x 4 Min AMRAP

Row 500m

21 Power Cleans 80/50kg

Max Bar Facing Burpees

Rest 4 minutes

Ski 500m

18 Power Cleans 70/45kg

Max Bar facing Burpees

Rest 4 Minutes

Bike 1000m

15 Power Cleans 60/40kg

Max Bar Facing Burpees

Rest 4 mins

Run 500m

12 Power Cleans 50/35kg

Max Bar facing Burpees
Enter 0:00 for your score guys then add number of Burpees to comments. Apologies for the incorrect score parameter. We can’t change it once it has been signed into for the day sorry.

Strength

Metcon (AMRAP – Rounds)

Midline

10 min AMRAP

100m OH KB Carry (Double KB’s)

20 KB Deadlifts (Double KB’s)

Weightlifting

WL: Power Clean (5-5-5)

Heavy 5, 5 @ 95% , 5 @ 90%

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

Heavy 5, 5 @ 95% , 5 @ 90%

WL: Clean Pull (8-8-8)

Heavy 8, 8 @ 95%, 8 @ 90%

Rookies 060120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Squat Skill

Practicing the Squat

Metcon (AMRAP – Rounds and Reps)

3 x 3 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

3 Minute rest between rounds

Warm-up

Warm-up (No Measure)

5 Rounds

5 Cal Air bike

5 Front Squats

5 Sandbag deadlifts

5 Ring Rows or Pull Ups

Class

Metcon (Time)

Metcon

5 Rounds

15 Thrusters 42.5kg/30kg

15 Pull Ups

Back Squat (5 – 5 – Max Reps )

Monday 060120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10m Duck Walk

5 Barbell Good Mornings

30 Single Skips

Class

Back Squat (8-8-8)

Back Squat – heavy 8; 95% x 8, 90% x 8

Metcon (AMRAP – Rounds)

8 Minute AMRAP

20 Kettlebell Swings 24/16kg

30 Double Unders

Metabolic Conditioning

MC: Metcon (No Measure)

2 rounds

30 Cal row

10 Front Squats 70/45kg

Weightlifting

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

Heavy 5, 95% x , 90% x 5

Push Press (8-8-8)

Push Press – heavy 8; 95% x 8, 90% x 8

Jerk Dip Squat (8-8-8)

Jerk dip squat – heavy 8, 95% x 8, 90% x 8