Rookies 030619

CrossFit CrossAxed – CrossFit Rookies

Clean and Jerk (2-2-2-2-2)

Squat Clean + Push Jerk

Metcon (AMRAP – Rounds)

AMRAP 7mins

9/6 Calorie Ski Erg

5 Burpees

Monday030619

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

30s Sampson Stretch

10 Thoracic Rotations

10 Step-ups

10 Push-ups

Workout

Metcon (Time)

For Time:

100/60 Cal Machine

80 Wall Balls 20#/14#

60 GHD Sit-ups

40 Box Jump Overs 24″/20″

Weightlifting

WL: Back Squat (5-5-5)

Back Squat 10×2 @ 90%
3×5 not 10×2

WL: Clean and Jerk (1-1-1-1-1)

2 Cleans + 1 Jerk

WL: Clean Pull (3-3-3)

Metabolic Conditioning

MC: Metcon (Time)

5 Rounds:

8 DB Clean and Jerk 35kg/25kg

12 Toes to Bar

Saturday 010519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

Then

3 Rounds

30 Sec Chest Stretch (Each Side)

5 Hang Muscle Snatch

5 Broad Jumps

10 Hip Extensions

Workout

Metcon (Time)

“In Partners”

10 Rounds

4 Deadlifts 60kg/40kg

8 Hang Power Snatch 60kg/40kg

12 Burpees Over Bar
*1 Person is always completing a 200m Run

Extra Credit

STR: Metcon (Weight)

EMOM x 12 Mins

3 Power Cleans

Friday 310519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Calf Pumps

10m Bear Crawl

20 Iron Cross Rotations

10 Squats

-then-

2 minutes of Skipping

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

25 Push-ups

50 Wall Balls 20#/14#

75 Double Unders

Extra Credit

STR: Back Squat (10×3 at 85% (add 5kg from week 4))

SKILL: Metcon (No Measure)

3 Sets

60s Handstand Hold

50 Hollow Rocks

COND: Metcon (AMRAP – Rounds)

EMOM x 10

21/18 Cal Bike

Thursday 300519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

30s Lizard Stretch

10 Scap Retractions

5 Leg Raises

30 Single Skips

Workout

Metcon (Time)

3 Rounds

5 Power Cleans 100kg/70kg

10 Toes to Bar

2 Rounds

7 Power Cleans 100kg/70kg

14 Toes to Bar

1 Round

9 Power Cleans 100kg/70kg

18 Toes to Bar

Extra Credit

COND: Metcon (Time)

For Time:

75/50 Cal Ski Erg

50 Wall Balls 20#/14#

Wednesday290519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Inch Worms

10/8 Cal Bike (Hard)

15 Hip Extensions

20 Sec Active Bar Hang

Workout

Deadlift (5-5-3-3-2-2)

Deadlift 5-5-3-3-2-2

Metcon (Time)

“In Partners”

42-30-18

Front Squat 42.5/30 Kg

Burpee Pull-up

Extra Credit

STR: Front Squat (8-8-8)

Front Squat 3×8 @ 75%

SKL: Metcon (No Measure)

15 minutes- Assault Runner Practice

COND: Metcon (Time)

For Time:

100 Walking Lunges

100 Squats

100 Walking Lunges

Teens280519

CrossFit CrossAxed – CrossFit Rookies

Workout

Metcon (No Measure)

4 Rounds For Quality:

10 Shoulder Taps

10 Hip Extensions

5/5 Side twist d-ball throws

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

10 KB Snatch

10Handstand Push Up

100m Run
Handstand Push Up Scale Is 10 Box HSPU, 3 Wall Walks or 10 DB Strict Press

Tuesday 280519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Lat Stretch

-then-

3 Rounds

5 PVC Dislocates

5 Snatch Press

5 Overhead Squat

5 Pressing Snatch Balance

Workout

Snatch (20 minutes to work through doubles and singles )

Metcon (Time)

For Time:

500m Row

1000m Bike

500m Ski

Extra Credit

STR: Bench Press (10-10-10)

COND: Metcon (Time)

3 Rounds

27 Med Ball Cleans 20#/14#

9 Handstand Push-ups

Monday 270519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

50 Single Skips

5 Press

5 Front Squats

100m Jog

Workout

Metcon (Time)

3 Rounds

400m Run

15 Clean and Jerk 60kg/40kg

9 Bar Facing Burpees

Extra Credit

STR: Back Squat (7×5 at 80% (add 5kg from week 4))

COND: Metcon (Time)

33-27

Cal Row

Toe to Bar

Saturday 250519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Barbell Good Mornings

10 Iron Cross Rotations

10 Scap Retractions

10 Step-ups

Workout

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Extra Credit

COND: Metcon (Time)

For Time:

2000m Ski

4000m Bike

2000m Row