Wednesday 180320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Spidermans

Glute Bridges

Air Squats

Mountain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

Frog Hops

Glute Bridge Walkouts

Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Metcon (AMRAP – Rounds)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Strength

S: Metcon (Time)

Midline

3 Giant Sets:

10 Rower Pike Ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl (bear crawl keeping knees under hips and about 1 inch off the floor)

Rest 2 Minutes Between Sets

Odd Object Conditioning

OO: Metcon (No Measure)

Odd-Object Conditioning

5 Rounds Not For Time:

500 Meter Ski Erg

10 Double Russian Kettlebell Swings

25′ Double Kettlebell Front Rack Walking Lunge

Rest 1 Minute Between Rounds

Rookies 170320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Eccentric Push Up (5-5-5)

This will need to be done to a box, no worming.

Metcon (AMRAP – Rounds and Reps)

AMRAP

5 Push Ups to a Box

5 Goblet or Front Squats

10 Jumping Jacks

1 Shuttle Run

5 Jumping Bar Muscle Ups/pull ups

Warm-up

Warm-up (No Measure)

30 Seconds

Active Spidermans

Glute Bridges

Air Squats

Moutain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

Frog Hops

Glute Bridge Walkouts

Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

S: Pull Up (5-5-5-5-5)

Metcon (Time)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Tuesday 170320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Easy Bike

Single Unders

PVC Pass Throughs

Moderate Bike

Single Unders

PVC Lat Stretch

Faster Bike

Single Unders

PVC Overhead Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

Metcon (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

Aerobic Conditioning

AC: Metcon (Distance)

Run Conditioning

On the 0: 600 Meter Run

On the 4: 400 Meter Run

On the 7: 200 Meter Run

On the 10: 600 Meter Run

On the 14: 400 Meter Run

On the 17: 200 Meter Run

On the 20: 600 Meter Run

On the 24: 400 Meter Run

On the 27: 200 Meter Run

*With Weight Vest (20#/14#)

Swimming

SW: Metcon (Distance)

Swim Conditioning

With a Running Clock:

On the 0: 50 Meter Swim

On the 2: 50 Meter Swim

On the 4: 50 Meter Swim

On the 6: 50 Meter Swim

On the 8: 50 Meter Swim

On the 10: 100 Meter Swim

On the 15: 100 Meter Swim

On the 20: 50 Meter Swim

On the 22: 50 Meter Swim

On the 24: 50 Meter Swim

On the 26: 50 Meter Swim

On the 28: 50 Meter Swim

Gymnastics

GC: Metcon (AMRAP – Reps)

Ascending Ladder for 5 Minutes:

2 Strict Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Strict Deficit Handstand Push-ups (4″/3″)

4 Calorie Row …

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (6″/4″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (6″/4″)

4 Calorie Row …

Continue to Add (2) Rep to Each Movement

Weightlifting

WL: Power Jerk + Jerk (1+1+1 – 1+1+1 – 1+1+1)

Max 1+1+1, 1+1+1 @ 95%, 1+1+1 @ 90%

WL: Mid-Hang Power Snatch (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

WL: Mid-Hang Snatch High-Pull (Flat-Footed) (3-3-3)

Add weight from last week

WL: Front Squat (2-2-2)

2 RM, 2 @ 95%, 2 is @ 90%

Rookies 160320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

5 sets of:

5 Eccentric Sit Up

In partners athlete 1 holds feet while athlete 2 does 5 reps of a 5 second lower.

swap and repeat for 5 sets

Metcon (AMRAP – Rounds and Reps)

AMRAP

2 Wall Ups

4 Cal Ski

6 Deadlifts

8 T Push Ups

10 Mountain Climbers

Warm-up

Warm-up (No Measure)

Easy Bike

Single Unders

PVC Pass Throughs

Moderate Bike

Single Unders

PVC Lat Stretch

Faster Bike

Single Unders

PVC Overhead Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

S: Power Snatch

Build to 3

Metcon (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

Monday 160320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

Box Step-ups (Low Box)

Front Plank

Active Spidermans

Lateral Box Step-ups (Low Box)

Hollow Hold

Push-up to Down Dog

Box Step-ups (Higher Box)

Arch Hold

Air Squats

Lateral Box Step-ups (Low Box)

Sit-ups

Dumbbell Warm-up

20 Seconds Each:

Goblet Squat

Single Arm Dumbbell Strict Press (Right)

Goblet Squat

Single Arm Dumbbell Strict Press (Left)

Goblet Squat

Performed With 1 Light Dumbbell

Class

Metcon (Time)

21-15-9:

Double Dumbbell Power Cleans 22.5/15kg

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats 22.5/15kg

Toes to Bar

Strength

S: Metcon (Time)

Body Armor

3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts

25′ Double Dumbbell Overhead Carry

15 Double Dumbbell Prone Rows

25′ Double Dumbbell Overhead Carry

Rest as Needed Between Sets

22.5/15kg

Gymnastics

GC: Metcon (No Measure)

5 Rounds Not For Time:

1 L-Sit Rope Climb (15′)

50′ Handstand Walk

Odd Object Conditioning

OO: Metcon (Time)

2 Sets:

200 Meter Sled Drag

Rest 3 Minutes Between Sets

Weightlifting

WL: Clean from blocks above knee (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

WL: Clean Pull (4-4-4)

4 RM, 4 @ 95%, 4 @ 90%

WL: Halting Clean Deadlift (upper thigh) (3-3-3)

3 RM, 3 @ 95%, 3 @ 90%

Saturday 140320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

5 Bar Taps

Child’s Pose

20 Seconds

Moderate Row

5 kip swings

Wrist Stretch

10 Seconds

Faster Row

Strict Pull Up

Squats

Table Top Stretch

Class

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

12 Rope Climbs

75/50 Calorie Row

9 Rope Climbs

50/35 Calorie Row

6 Rope Climbs

25/20 Calorie Row

6 Rope Climbs

25/20 Calorie Row

9 Rope Climbs

50/35 Calorie Row

12 Rope Climbs

75/50 Calorie Row

Metcon (AMRAP – Rounds and Reps)

Carina WOD

“Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/105)

100/70 Calorie Assault Bike

5 Rounds of “DT” (155/105)

100/70 Calorie Assault Bike

5 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks”

Weightlifting

WL: Snatch (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Clean and Jerk (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Front Squat (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

Gymnastics

Metcon (No Measure)

Body Armor

3 Supersets:

5 Weighted Strict Pull-ups

50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

_______________________________

3 Supersets:

Max Strict Pull-ups

Max Ring Push-ups

Rest 2 Minutes Between Sets

Friday 130320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Plate Hops

PVC Pass Throughs

Single Unders

Plate Ground to Overhead

PVC Sotts Press Single Unders

Plate Lateral Squats

PVC Overhead Squats

Single Unders

Class

Cullen (AMRAP – Rounds and Reps)

24 minute AMRAP

7 Bar Muscle Ups

3 Snatches 80/55kg (anyhow)

91 Double Unders
Our very own hero workout, please take the time to read the board down the back of the gym to hear Justins story

Weightlifting

WL: Pause Jerk + Jerk (1+1 – 1+1 – 1+1)

Heavy 1+1, 1+1 @95%, 1+1 @90%

WL: Mid-hang Power Clean (3-3-3)

Heavy 3, 3 @ 95%, 3 @90%

WL: Snatch Balance (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Mid-Hang Snatch High-Pull (Flat-Footed) (3-3-3-3-3-3)

WL: Back Squat (3-3-3)

90% of Tuesday’s FS wt

Rookies 120320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (Time)

3 Rounds

2 Forward Rolls

Jump Over 3 Boxes

High Knees Through Hurdles

10m Inch Worm

Metcon (AMRAP – Rounds and Reps)

AMRAP

5 Handstand Push Ups on a Box

5 Front Squats

10 Jumping Jacks

1 Shuttle Run

5 Jumping Bar Muscle Ups

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Active Samson

Air Squats

45 Seconds

Moderate Bike

Active Spidermans

Dumbbell Goblet Squats

30 Seconds

Faster Bike

Push-up to Down Dog

Medicine Ball Squats

Class

“Pinball” (AMRAP – Reps)

5 Rounds for reps:

1 Minute Wall balls (20/14)

1 Minute Alternating Dumbbell Power Snatches 22.5/15kg

1 Minute Bike Calories

1 Minute Rest

Thursday 120320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

PVC Pass Throughs

PVC Overhead Squats

Active Spidermans

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats
Try to Get More Narrow with Each Set on PVC

Class

S: Overhead Squat (1)

Build to a Heavy 3

Metcon (AMRAP – Reps)

AMRAP 10 (for reps):

15 Overhead Squats 43/30kg

12 Sumo Deadlift High Pulls 43/30kg

9 Chest to Bar Pull-up

Weightlifting

WL: Block Snatch (Knee) (3-3-3)

Heavy 3, 3 @ 95%, 3 @90%

WL: Snatch Pull (4-4-4)

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

WL: Halting Snatch Deadlift (hip) (3-3-3)

Heavy 3, 3 @ 95%, 3 @ 90%

Rookies 110320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Musical Med Balls (No Measure)

Line up a row of medicine balls with one ball per athlete. Give athletes a movement to do while moving around balls. When music starts , like musical chairs, have them move around the balls. when music stops they will need to SQUAT over the top of one of the balls. Take one ball away each round.

Metcon (AMRAP – Reps)

AMRAP

2 Wall Ups

4 Cal Ski

6 Deadlifts

8 T Push Ups

10 Mountain Climbers

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

PVC Pass Throughs

PVC Overhead Squats

Active Spidermans

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats
Try to Get More Narrow with Each Set on PVC

Class

S: Overhead Squat (1)

Build to a heavy 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups