Rookies 220120

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

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Deadlift (10-10-10)

Metcon (Time)

3 Rounds:

100m Run

10 Dumbbell Snatches

20m Bear Crawl

Warm-up

Warm-up (No Measure)

In Partners:

3 Rounds

5 Hang Power Cleans + 30 sec Front Rack partner assisted stretch

5 Front Squats

15 Cal Shared Bike Sprint

Class

Deadlift (5-3-1)

Metcon (Time)

3 Rounds

1000/800m Row

Rest 4 minutes between efforts

Rookies 210120

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

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Push-ups (5-5-5)

Metcon (AMRAP – Rounds and Reps)

3 x 3 minute AMRAP

5 Burpees

5 Jumping Pull Ups

200m Row

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

5 Hang Muscle Snatch (use dowel if needed)

10 Air squats

Class

Bench Press (5-3-1)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP (rounds and reps)

10 Clean & Jerk 60/40kg

10 Front Squats 60/40kg

Tuesday 210120

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

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

5 Hang Muscle Snatch (use dowel if needed)

10 Air Squats

Class

Snatch Balance (3-3-3)

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

Metcon (Time)

For time:

400m Run

21 Hang Power Snatch 40/30kg

21 Burpees Over The Bar

400m Run

15 Hang Power Snatch 40/30kg

15 Burpees Over The Bar

400m Run

9 Hang Power Snatch 40/30kg

9 Burpees Over The Bar

Gymnastics

GC: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP for distance:

Handstand Walk

Weightlifting

WL: Power Clean (4-4-4)

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

WL: Clean Pull (6-6-6)

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

Rookies 200120

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

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Squat Skill (5-5-5)

Practice the skill of the squat

Metcon (Time)

5 Rounds with 1 minute rest between rounds

3 Wall Walks

15 Double Unders

5 Goblet Squat/Air Squat

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Kips

5 Step Ups

100m Run or 200m Bike

3 Inch Worms

5 Ring Rows/Pull Ups

Class

Back Squat (5-3-1)

Metcon (Time)

For time:

Run 400m

21 Hang Power Snatch 40/30kg

21 Burpees Over The Bar

Run 400m

15 Hang Power Snatch 40/30kg

15 Burpees Over The Bar

Run 400m

9 Hang Power Snatch 40/30kg

9 Burpees Over The Bar

Monday 200120

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

2 weeks until go time…..!

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Kips

5 Step Ups

100m Run or 200m Bike

3 Inch Worms

5 Ring Rows/Pull Ups

Class

Metcon (Time)

For time:

5 Rounds

10 TTB

10 Box Jumps

Directly into:

1 of the following,

1000m ski/row/air bike (2000m)

Directly into:

5 Rounds

10 Strict Ring Dips

10 Strict Pull Ups

Aerobic Conditioning

AC: Metcon (Time)

2 Rounds for time:

Run 800m

20/18Cal Ski (ski is recovery)

Run 400m

20/18Cal Ski (ski is recovery)

Run 200m

20/18Cal Ski (ski is recovery)
Same as last week but this week Ski for recovery

Weightlifting

WL: Behind The Neck Jerk (3-3-3)

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

WL: Push Press (6-6-6)

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

WL: Back Squat (6-6-6)

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

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

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

Saturday 180120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 DB Deadlifts (5 each side)

10 DB Hang Power Cleans (5 each side)

5 Goblet Squats

Class

Front Squat (5-5-5)

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

Metcon (Time)

For time:

42-30-18

Dumbbell Snatch 22.5/15kg

Dumbbell Squat 22.5/15kg
Single DB, hold anywhere

Aerobic Conditioning

AC: Metcon (Distance)

For distance:

Swim 30 minutes

Gymnastics

Metcon (No Measure)

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

Weightlifting

WL: Snatch ( 3-3)

3RM, 3 @ 90%

WL: Clean and Jerk (3+1 – 3+1)

Heavy 3+1, 3 + 1 @ 90%

WL: Good Mornings (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

Friday 170120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

In teams of 3:

4 Rounds (each)

20m Light Farmers Carry

5 Cal Ski/Bike

5 Sit Ups

Class

Snatch Pull (8-8-8)

8RM, 8 @ 95%, 8 @ 90%

Metcon (Calories)

In teams of 3:

15 Minute AMRAP for Cals

CrossAxed

Ski for Cals

50m Farmers Carry 32/24kg

Rest

Carina

Bike for Cals

15 Deadlift 80/55kg

Rest
Scored in Cals. Changeover is when athlete 2 has completed Farmers Carry or Deadlifts. When you are on the machine you should be sprinting……

Metabolic Conditioning

MC: Metcon (Time)

3 Rounds for time:

3 Legless Rope Climbs

20/17 Cal Air Bike

Weightlifting

WL: Power Snatch (5-5-5)

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

WL: Hang Muscle Snatch (5-5-5)

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

Rookies 160120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Press (5-5-5-5-5)

Metcon (No Measure)

In teams of 3:

50m Farmers Carry

100m Ski

Rest

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Good Mornings

10 Light Kettlebell Swings

5 Push Ups

5 Squat Jumps

Class

Press (3-3-Max Reps)

Metcon (AMRAP – Rounds and Reps)

In teams of 3:

15 Minute AMRAP

Ski/Bike (Carina) for Cals

Farmers Carry 32/24kg

Rest
Ski/Bike for Cals

Farmers Carry for total distance.

Thursday 160120

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10 Good Mornings

10 Light Kettlebell Swings

5 Push Ups

5 Squat Jumps

Class

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Weightlifting

WL: Pause Jerk (5-5-5)

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

WL: Snatch Push Press + Overhead Squat ( 4+4 – 4+4 – 4+4)

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

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

100% of Monday’s heavy BS set x 5 x 3

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

80% of today’s BS wt x 3 x 3

Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

Rookies 150120

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

Deadlift (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

2 Rounds

5 minute AMRAPs with 5 minutes rest

8 Deadlifts

8 Burpees

Warm-up

Warm-up (No Measure)

Pose Running Drills

Double Under Drills

Class

Deadlift (3-3-Max Reps)

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes