Tuesday 040220

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

100m Row

5 Hang Power Cleans

100m Ski

Class

Metcon (Calories)

5 rounds (for Cals)

2:30 intervals with 2:30 minute rest (minimum)

250m Row

10 Hang Power Cleans 70/50kg

Ski/Bike remaining time for Cals

Aerobic Conditioning

AC: Metcon (Time)

3 Rounds:

1200m Run

Rest 3 Minutes

Weightlifting

WL: Power Clean (3-3-3)

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

WL: Clean Pull (4-4-4)

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

WL: Snatch Balance (1-2-2)

Heavy single, 2 @ 80%, 2 @ 80%

Rookies 040220

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Pull-ups (3-3-3)

Metcon (Time)

5 Rounds

5 Jumping Pull Ups

10 Squats

100m Run

Warm-up

Warm-up (No Measure)

4 Rounds

100m Row

5 Hang Power Cleans

100m Ski

Class

S: Squat Clean (5-5-5-5)

Metcon (Time)

5 Rounds

Run 400m

10 Front Squat 42.5kg/30kg

5 Pull Ups

Monday 030220

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Dumbbell Press (each side)

10 Banded Good Mornings

10 cal Bike or Ski Sprint

Class

Push Press (4-4-4)

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

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
HSPU should be STRICT

Gymnastics

GC: Metcon (No Measure)

EMOM 10

Odd: 5/3 Ring MU

Even: 50 Double Unders

Weightlifting

WL: Jerk behind the neck (1-3-3)

Heavy single, 3 @ 80%, 3 @ 80%

WL: Back Squat (4-4-4)

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

WL: Jerk Dip Squat (4-4-4)

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

Rookies 030220

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Back Squat (5-5-5)

Metcon (AMRAP – Rounds and Reps)

3 x 4 minute AMRAP

3 Wall Walks

6 Burpees

9 Skips

Warm-up

Warm-up (No Measure)

3 Rounds

5 Dumbbell Press (each side)

10 Banded Good Mornings

10 cal Bike or Ski Sprint

Class

Metcon (Calories)

5 Rounds (for Cals)

2:30 intervals with 2:30 minute rest (minimum)

250m Row

10 Hang Power Cleans 70/50kg

Ski/Bike remaining time for Cals

Saturday 010220

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Dislocates

5 OH Squats

5m OH Duck Walk

5 Sots Press

2 Rounds:

5 Barbell Good Mornings

5 Snatch Grip Push Press

5 OH Squat

5 Hang Power Snatch

5 Snatch

Class

Snatch (2-2)

Heavy 2, 2 @ 90%

Metcon (Time)

In train style, in teams of 3/4, each Round for time:

21 Cal Row

21 Thrusters 42.5kg/30kg

15 Cal Row

15 Thrusters 42.5kg/30kg

9 Cal Row

9 Thrusters 42.5kg/30kg

Rest until your rower becomes free or at least 1:1 work:rest ratio

Aerobic Conditioning

Metcon (Time)

Swim

10 x 50m sprints

Work rest ratio 1:2

Weightlifting

WL: Clean and Jerk (2+1-2+1)

Heavy 2+1, 2+1 @ 90%

WL: Front Squat (3-3-3)

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

WL: Stiff Legged Deadlift SLDL (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

Friday 310120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Coach Led Dynamic Warm up

Class

Metcon (Time)

4 Rounds for time:

5 Sand bag Clean 65kg/45kg

15 GHD Sit Up

5 Power Clean 90kg/65kg

15 TTB

Gymnastics

GC: Metcon (Time)

Unbroken Muscle Up Sets

2-4-6-8-10-8-6-4-2
Pick your max set which should be about 80% of your best set ever and use as your peak set, work back from there ie

1-2-3-4-5-4-3-2-1

Use the same rep scheme with transitions if you don’t have Muscle Ups

Choose rep range from last week and take time off your rest to complete in shorter duration.

Weightlifting

WL: Power Snatch (4-4-4)

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

WL: Snatch Pull (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

WL: Jerk Split Squat (6-6-6)

Heavy 6, 6 @ 95%, 6 @ 90%

Thursday 300120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5m Bear Crawl

5 Inch Worms

5m Duck Walk

Into 5 minute coach lead dynamic warm up for HR and body temp raise.

Class

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 HSPU

10m Handstand Walk

10 Pistols

10m Handstand walk

Metabolic Conditioning

MC: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP for reps of Double Unders

50 Double Unders

50m Sled Push (heavy enough to hurt but not so heavy you cannot run)

Weightlifting

WL: Jerk Dip Squat (3+1 – 3+1 – 3+1)

Heavy 3+1, 3+1 @ 95%, 3+1 @ 90%

WL: 1 1/4 OHS + Snatch Push Press (2+4 – 2+4 – 2+4)

Heavy 2+4, 2+4 @ 95%, 2+4 @ 90%

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

95% of Tuesday’s BS x 4 x 3

WL: Front Squat (3-3-3)

80% of Today’s BS x 3 x 3

Rookies 300120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Push Press (5-5-5)

Metcon (Time)

FGB

3 Rounds with 1 minute rest for reps:

1 minute Box Jump

1 minute Row for cals

1 minute Skip

1 minute Jumping Pull Up

1 minute Push Ups

Warm-up

Warm-up (No Measure)

3 Rounds:

5m Bear Crawl

5 Inch Worms

5m Duck Walk

Into 5 minute coach lead dynamic warm up for HR and body temp raise.

Class

S: Hang Squat Clean (5-5-5-5)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Wednesday 290120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

RD1:

200m Run

10 KB Deadlifts

5 Ring Rows

RD2:

200m Run

10 Russian KB Swings

5 Bar Taps

RD3:

200m Run

10 Full KB Swings

5 Pull Ups
Use warm up to prep movements for workout ie bands or rings etc

Class

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Metabolic Conditioning

MC: Metcon (Time)

5 Rounds for time:

20 cal C2 Bike Sprint

10 Wall Balls
If doing with friends go round for round.

Rookies 290120

Announcements

6 Week Challenge is live:
Book your place here https://forms.gle/UuFBMpqGVSJMeVJ77 or go to https://crossfitcrossaxed.com/6-week-challenge/ or https://www.crossfitcarina.com/6-week-challenge-2020 for more info

1 week until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Deadlift (10-10-10)

Metcon (Time)

5 Rounds each for time (90sec rest between rounds):

10 Jumping Squats

5 Dumbbell Snatches (each side)

5 Burpees

Warm-up

Warm-up (No Measure)

RD1:

200m Run

10 KB Deadlifts

5 Ring Rows

RD2:

200m Run

10 Russian KB Swings

5 Bar Taps

RD3:

200m Run

10 Full KB Swings

5 Pull Ups
Use warm up to prep movements for workout ie bands or rings etc

Class

S: Thruster (5-5-5-5)

Metcon (Calories)

In teams of 3:

8 Minute AMRAP for Calories

Echo Bike