Saturday 260119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

100m Jog

10 Inch Worms

10 Iron-Cross Rotations

5 Hanging Knee Raises

Fitness & Performance

COND: Metcon (Time)

800m Med Ball Carry

-then-

5 Rounds

5 Push Jerks 80/50kg

10 Toes to Bar

15 Deadlifts 80/50kg

-then-

800m Med Ball Carry
25min Cap

Extra Credit

SKILL: Metcon (No Measure)

Forward Fold

5 minutes

COND: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Friday 250119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Min Straddle Stretch

-then-

3 Rounds

10 Squats

10 Iron Cross Rotations

25 Single Skips

-then-

2 Min Straddle Stretch

Fitness & Performance

Metcon (4 Rounds for reps)

4 Sets

25 Heavy Russian KB Swings

Max Rep Close Grip Push-up

Metcon (Time)

120-100-80-60-40-20

Double Under

6-5-4-3-2-1

Squat Clean

Extra Credit

STR: Metcon (3 Rounds for reps)

3 Max Sets:

Max Rep Ring Row

Thursday 240119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

10 Step-ups

10 Wall Balls

-then-

Muscle-up Transitions

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

2 Muscle-ups

4 Box Jumps 30″/24″

6 Wall Balls 20#/14#

Extra Credit

STR: Back Squat (8-8-8-8)

STR: Metcon (Weight)

Yoke Carry

4 Sets of 25m

SKILL: Metcon (No Measure)

Saddle Stretch

5 minutes

Wednesday 230119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Single Arm DB Press

10 Scap Retractions

5 Barbell Press

10 Ring Rows

Fitness & Performance

Shoulder Press (5-5-3-3-1-1)

Metcon (Time)

21-18-15

Overhead Squat

Pull-up

Extra Credit

STR: Tall Clean (3-3-3)

COND: Metcon (Time)

5 Rounds

200m Row

100m Dead Ball Carry

Tuesday 220119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Box Overs

5 Thrusters

5 Box Push-ups

50m Jog

Fitness & Performance

Metcon (Weight)

Every 2 minutes for 10 Rounds (20mins)

10 Burpee Box Jump Overs 24″/20″

5 Power Cleans

Extra Credit

STR: Snatch Balance (5-5-5)

COND: Metcon (Time)

Run 1 Mile

100m Heavy Sled Push

Monday 210119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Dead Bug

10 Good Mornings

10 Iron Cross Rotations

20s Moderate on Row/Bike

Fitness & Performance

Deadlift (Build to a 1 Rep Max)

Deadlift (1 Max Set at 75%, 1 Max Set at 65%)

Metcon (AMRAP – Reps)

AMRAP 8mins

10 OH Dumbbell Lunges 22.5kg/15kg

50m Sprint

10 Wall Balls 20#/14#

50m Sprint

Extra Credit

STR: Good Mornings (10-10-10-10)

Don’t go heavy, this is for accessory

SKILL: Tall Snatch

3-3-3 no misses

COND: Metcon (AMRAP – Reps)

AMRAP 10mins

18 Thrusters 20kg/15kg

54 Double Unders

Saturday 190119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Spend 5 minutes on either Bike, Rower or Running

-then-

3 Rounds

5 Barbell Thrusters

5 Burpees

Fitness & Performance

Metcon (Time)

“In Partners”

27-21-15-9

Row Calories

Thruster 42.5kg/30kg

Extra Credit

STR: Clean and Jerk (1 Rep Max)

COND: Metcon (Time)

3 Rounds

400m Run

20 Pull-ups

Friday 180119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10s Sprint on Bike/Rower

10 Barbell Good Mornings

5 Snatch Grip Press

Fitness & Performance

Metcon (2 Rounds for time)

3 Rounds

21/15 Cal Row

15 Deadlifts 100kg/70kg

9 Muscle-ups

At 12:00

3 Rounds

21/15 Cal Bike

15 GHD Sit-ups

9 Power Snatch 60kg/40kg

At 24:00

Time Cap

Extra Credit

STR: Split Jerk (1-1-1)

SKILL: Metcon (Time)

6000m Bike

Thursday 170119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Row

10 Squat Jumps

10 Iron Cross Rotations

-then-

Barbell Warm-up

Fitness & Performance

Squat Clean ( Build to a heavy (not max) single for the day)

Metcon (AMRAP – Reps)

AMRAP 7mins

100 Box Jump Overs 24″/20″

Max Burpees in remaining time

Extra Credit

STR: Push Jerk (2-2-2)

SKILL: Metcon (Time)

Row 3000m

COND: Metcon (5 Rounds for time)

5 Rounds

100m Assault Runner Sprint

20 Hip Extensions

Rest as needed

Wednesday 160119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog

10 Russian KB Swings

10 KB Thrusters (5 each arm)

10 KB Overhead Squats (5 each arm)

Fitness & Performance

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (AMRAP – Reps)

AMRAP 10mins

“In Partners”

5 Cal Bike Each

5 Syncro DB Snatches 22.5kg/15kg

7 Cal Bike Each

7 Syncro DB Snatches 22.5kg/15kg

9 Cal Bike Each

9 Syncro DB Snatches 22.5kg/15kg

Etc…

Extra Credit

SKILL: Metcon (Time)

Run 3000m

COND: Metcon (Weight)

EMOM x 12

Odd – 300/250m Row

Even – 3 Dead Ball Over Shoulder