Wednesday 110320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

40 Seconds

Easy Row

Easy Bike

Single Unders

30 Seconds

Moderate Row

Moderate Bike

Quick Single Unders

20 Seconds

Faster Row

Faster Bike

High Single Unders

Class

Metcon (AMRAP – Reps)

5 Rounds (for reps):

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24″/20″)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds

Strength

S: Metcon (No Measure)

Midline

5 Sets (10 Minutes Total):

:30 Seconds Ring Body Saw

:30 Seconds Rest

:30 Seconds Hip Extension Hold

:30 Seconds Rest

Rookies 100320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Metcon (AMRAP – Rounds and Reps)

AMRAP

50m Row (25 for smaller athletes)

10m Roving Plank

10 Squats

10-20 Rope Jumps

Warm-up

Warm-up (No Measure)

40 Seconds

Easy Row

Easy Bike

Single Unders

30 Seconds

Moderate Row

Moderate Bike

Quick Single Unders

20 Seconds

Faster Row

Faster Bike

High Single Unders

Class

S: Squat Potato (No Measure)

Using a toy “Hot Potato” or a ball, stand and pass the “potato” around in a circle. Before each person passes, he or she should complete an AIR SQUAT. When the the buzzer sounds (or the trainer calls freeze), whoever is holding the potato decides what movement the class will do 3 reps of before resuming the game.

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24″/20″)

Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds

Tuesday 100320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Inchworm to Push-up

Arch Hold

Glute Bridge Walkouts

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

WL: 3 Position Power Clean and Push Jerk (1-1-1-1-1)

1 Rep from High Hang

1 Rep from Hang

1 Rep From Floor

3 Push Jerks
each set for weight

Metcon (AMRAP – Reps)

AMRAP 7(for reps):

3 Clean and Jerks 60/40kg

3 Toes to Bar

6 Clean and Jerks 60/40kg

6 Toes to Bar

9 Clean and Jerks 60/40kg

9 Toes to Bar



Increase by 3 Reps Each Round

Aerobic Conditioning

AC: Metcon (Time)

Swim Conditioning

3 Rounds (for total time -rest):

150 Meter Swim

100 Meter Swim

50 Meter Swim

25 Meter Swim

Rest 1 Minute Between All Distances

Gymnastics

GC: Metcon (AMRAP – Reps)

AMRAP 7(for reps):

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups



Add (1) Rep to Each Movement Until Time Cap

Pause for 1 Second with Head on Ground

Pause for 1 Second with Chin over Bar

Weightlifting

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

WL: Front Squat (2-2-2)

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

Rookies 090320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

Bring Sally Up Squats (for technique)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpees

Toes to Bar

1 Sled Push Between Rounds

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

S: 3 Position Power Clean (1-1-1-1-1)

1 Rep from High Hang

1 Rep from Hang

1 Rep From 3 Inches below the knee

S: Push Jerk (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

3 Clean and Jerks (135/95)

3 Toes to Bar

6 Clean and Jerks (135/95)

6 Toes to Bar

9 Clean and Jerks (135/95)

9 Toes to Bar



Increase by 3 Reps Each Round

Monday 090320

CrossFit Carina, CrossFit CrossAxed – CrossFit

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

Strength

Metcon (No Measure)

Body Armor

1 Round, Not For Time:

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

Weightlifting

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

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

WL: Clean Pull (4-4-4)

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

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

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

Saturday 070320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

30 Seconds Each

Air Squats + PVC Pass Throughs

1 Minute

Moderate Bike

30 Seconds Each

Air Squats + PVC Lat Stretch

1 Minute

Faster Bike

30 Seconds Each

Air Squats + PVC Overhead Squats

Barbell Warm-up

Class

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

50/35 Calorie Assault Bike

Max Power Snatches 43kg

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Row

Max Power Clean and Jerks 43

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike/Ski

Max Thrusters 43kg

Metcon (Time)

Competitors workout

For Time:

30 Power Snatches

10 Ring Muscle-ups

30 Power Clean and Jerks

10 Ring Muscle-ups

30 Thrusters

10 Ring Muscle-ups

Barbell Kilos: 61/43

Weightlifting

WL: Snatch Pull + Snatch (1+1 – 1+1 – 1+1)

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

WL: Clean Pull + Clean + Jerk (1+1+1 – 1+1+1 – 1+1+1)

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

WL: Front Squat (2-2-2)

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

Metcon (No Measure)

Midline

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)

30 Weighted Abmat Sit-ups

10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minutes Between Sets

Aerobic Conditioning

Metcon (3 Rounds for time)

Aerobic Capacity

Every 5:00 x 3 Rounds:

15-12-9

Ski Erg Calories

Assault Bike Calories

Friday 060320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Minute 1: Row

Minute 2: Active Spidermans

Minute 3: Row

Minute 4: Mountain Climbers

Minute 5: Row

Minute 6: Frog Hops

Minute 7: Row

Minute 8: Slow Step-up Burpees

Work For 40 Seconds, Transition For 20

Class

WL: Hang Power Clean (5-5-5)

5 RM, 5 @95%, 5 @90%

Metcon (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

Weightlifting

WL: Jerk behind the neck + Jerk (1+1 – 1+1 – 1+1)

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

WL: Snatch Balance (3-3-3)

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

WL: Back Squat (5-5-5)

90% (of Tuesday FS)

Rookies 050320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

Front Squat skill work

Hold out PVC and ensure elbows remain higher than the PVC making more difficult each round.

Metcon (AMRAP – Rounds and Reps)

AMRAP

5 Pull Ups

5 Front Squats

5 Kettlebell Swings

100m Run

Warm-up

Warm-up (No Measure)

3 Sets

30 Seconds

Push-up to Down Dog

Hollow Hold

Air Squats

2 Sets

30 Seconds

Scap Pull-ups

Dumbbell Single Arm Strict Press (30 Seconds Each Side)

Dumbbell Goblet Squats

Performed with 1 Light Dumbbell

1 Set

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class

S: Deadlift (5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Assault Bike

30 Kettlebell Swings 24/16kg

30 Box Jumps (24″”/20″”)

30 Deadlifts 61/43kg

Thursday 050320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

30 Seconds

Push-up to Down Dog

Hollow Hold

Air Squats

2 Sets

30 Seconds

Scap Pull-ups

Dumbbell Single Arm Strict Press (30 Seconds Each Side)

Dumbbell Goblet Squats

Performed with 1 Light Dumbbell

1 Set

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 and Reps)

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats*

Round 1: 70/48kg

Round 2: 84/61kg

Round 3: 93/65kg

Round 4: 102.5/70kg

Round 5: 111/75kg

Weightlifting

WL: Block Snatch (mid-thigh) (3-3-3)

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

WL: Floating Snatch Pull (5-5-5)

5 RM, 5 @95%, 5 @90%

WL: Snatch Deadlift (Pause – knee / 2 sec pause) (4-4-4)

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

Rookies 040320

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Metcon (No Measure)

Super Slow Squats:

Starting in the squat stance, athletes descend to the bottom of the squat over ~4 SEC and then return to standing. As they are moving slowly, emphasize the points of performance that comprise a well executed squat (ie. hips back, heels down, knees out, etc. Some times it is helpful to turn this into a game and see who can take the longest to get to the bottom of the squat while still executing all the points.

3 Rounds:

2 Forward Rolls

Jump Over 3 Boxes

High Knees Through Hurdles

10m Inch Worm

Metcon (AMRAP – Rounds and Reps)

Station Rotations:

30sec

Jumping Squats

Rope Pulls (trainer chooses number of pulls up the rope that is appropriate for athlete)

Rope Jumps

Push Ups

Warm-up

Warm-up (No Measure)

60 Seconds

Easy Bike

Wall Sit

Active Spidermans

45 Seconds

Moderate Bike

Glute Bridge Walkouts

Box Step-ups (Facing Box)

30 Seconds

Faster Bike

Single Leg Glute Bridges (30 Seconds Each)

Lateral Box Step Overs

Warm-up Performed to Low Box

Barbell Warm-up

Class

S: Push Press (5-5-5)

Metcon (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees