CrossFit 262 – CrossFit
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Metcon (AMRAP – Rounds and Reps)
We’re slowly going to start using TRIIB. Go to triib.com and try to login with your wodify credentials (you may need to click “forgot password” and reset it). Workouts will be posted in both apps for a while until we fully transition to Triib.
Warmup:
400m run/row
then 2 rounds:
Down Dog-> Lizard R
Down Dog-> Lizard Left
Down Dog-> Pigeon R
Down Dog-> Pigeon L
10 Fire Hydrants per side
5 “quarter, half, full” air squats
———————————–
Half the class will start with Strength while half the class starts with the metcon, then we’ll switch.
Strength: 15 Minute EMOM
1: 8 Back Squats
2: Plank or Handstand hold
3: Rest
Recommended percentage 60% – 70% of 1RM.
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Metcon:
15 Minute AMRAP
10-20-30-40-…
Calorie Row
Push Ups
Dumbbell Push Press (50/35)
10s the first round, 20s the second round, 30s the third… etc.
———————————
Stretch
:45 Per Stretch
Quad or Couch Stretch
Thread the Needle
8 Point Shoulder Stretch
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up (No Measure)
Moderate tempo, moving as a group as much as possible:
10 Leg Swings Front/per leg
10 Leg Swings Side/per leg
10 Arm Circles Small
10 Arm Circles BIG
10 Windmills
10 Touch and Reach
50 Jumping Jacks
10 Plank to DownDog
50 Mountain Climbers
10 Push up
10 Squats
5 Burpees
REST!
Me & My Virtual Beer Gut (Time)
Three Rounds For Time:
30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)
Then, right into:
2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees
Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!
Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!
I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
CrossFit 262 – CrossFit
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Snatch (12×1 OTM)
:03 PAUSE @KNEE
Clean and Jerk (8×1 OTM )
:03 PAUSE @KNEE ON CLEAN & @CATCH ON JERK
Metcon (Time)
3 ROUNDS:
400M ROW
15 POWER CLEAN
10 PUSH JERK
Rx 50% of TODAYS CLEAN & JERK
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Reps)
WARM UP
12 SAMSON LUNGES, PER LEG
12 PAUSE AIR SQUATS
12 DEADLIFTS
12 RUSSIAN KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
12 FAST 2 COUNT JUMPING JACKS
Metcon:
4 Minutes on, 1 Minute off for
25 Minutes (5 Rounds)
60 Double Unders or Jumping Jacks
30 Russian Twists (2 Count)
then AMRAP:
10 Burpees
10 Bent over Rows (any object)
10 Push Press (any object)
Every new round start with the 60 dubs and 30 russian twists buy in, then go into the AMRAP (starting at the beginning).
Score will be total reps completed across all amraps.
Ab Supplement:
100 Crab Cross Body Toe Touches
https://www.youtube.com/watch?time_continue=3&v=8AvqI6jxbas&feature=emb_title
CrossFit 262 – CrossFit
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Metcon (Time)
Warm Up:
10 Reps Each
Butt Kickers
High Knees
Floor touch n jump
Drop Squats
Toy Soldiers
Plank to Down Dog
———————————
For Time:
30-20-10
4x Double Unders
(120-80-40)
2x Butterfly Sit Ups
(60-40-20)
Single Arm DB Hang Squat Cleans
(30-20-10)
Rx (40/25) Rx+ [50/35]
—–Right into—–
4 Rounds
500m Row/.6 Mile Bike/400m run
1:00 Plank any way (accumulate 1 minute)
————————————–
Finisher:
21-15-9
Bicep Curls
Diamond Pushups
————————————-
Stretch:
:30 of each
Calf Stretch each side
Cobra Stretch
Quad Stretch
8 Point Shoulder Stretch each side
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up:
10 Reps Each
Butt Kickers
High Knees
Floor touch n jump
Drop Squats
Toy Soldiers
Plank to Down Dog
———————————
For Time:
30-20-10
4x Double Unders or lateral hops
(120-80-40)
2x Butterfly Sit Ups
(60-40-20)
Light Thrusters
(30-20-10)
—–Right into—–
4 Rounds
500m Row/.6 Mile Bike/400m Run/2 minute high knees
1:00 Plank any way (accumulate 1 minute)
————————————–
Finisher:
21-15-9
Bicep Curls
Diamond Pushups
————————————-
Stretch:
:30 of each
Calf Stretch each side
Cobra Stretch
Quad Stretch
8 Point Shoulder Stretch each side
CrossFit 262 – CrossFit
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Metcon (AMRAP – Rounds and Reps)
Warm Up:
:30 of each
Jumping Jacks
Step Back Lunges
PVC Pass Throughs
PVC Bent Over Rows
PVC Bicep Curls
PVC OHS
———————————-
Alternating EMOM 12:
Minute 1: 5-10 Pull Ups or Muscle Ups or Ring Rows (strict, weighted, kipping, etc.)
Minute 2: 10 Overhead Squats
Pick an appropriate weight for you.
Alternate with the box next to you so you aren’t both at the rig at the same time.
——————————-
Metcon:
6 Minute AMRAP
5-10-15-20-25-30…
Kettlebell Swings (53/35)
Goblet Step Back Lunges
Box Jumps
-2 minute rest-
Repeat 6 Minute AMRAP starting from the beginning
Score is the lowest score between the 2 attempts at the amrap.
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Rounds and Reps)
Warm Up:
1:00 of each
Jogging
Plank
Grok Squat
Hollow
Jogging
———————————-
Alternating EMOM 12:
Minute 1: 10 Side Bends per side (hold any weight, go slow and squeeze that oblique)
Minute 2: 15 Overhead Squats or Front Squats
Pick an appropriate weight for you. Preferably light until your form is impeccable.
——————————-
Metcon:
6 Minute AMRAP
5-10-15-20-25-30…
Russian Kettlebell Swings (53/35)
Goblet Step Back Lunges
Broad Jumps 4′
-2 minute rest-
Repeat 6 Minute AMRAP starting from the beginning
Score is the lowest score between the 2 attempts at the AMRAP.
—————————
Stretch:
:45 of each, all laying on back with shoulder blades on ground:
-Right knee across body
-Left knee across body
-Both Knees pulled to chest
-Right leg hamstring stretch (right leg straight up in the air, you grab your toe or leg and gently pull to stretch)
-Left leg hamstring stretch
CrossFit 262 – CrossFit
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Metcon (3 Rounds for time)
Warm Up
3 Rounds
40 Single Unders
20 Double Unders
10 Jumping Jacks
5 Lizard Rotations per side
————————————
If you don’t finish a section, move onto to next anyway. If you DO finish a section, rest until the start of the next one. Record time of completion for each.
At 0:00
50 Single Arm Devils Presses (40/25)[50/35]
EMOM 10 Double Unders
at 10:00
1 Mile Run
at 20:00
50 Straight Leg Medball Sit Ups [20/14]
[Rx+ 50 Toes to Bar]
CrossFit 305, CrossFit A1A – CrossFit
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Pick It Up!!! (Time)
WOD DEmo & Scaling Options
https://youtu.be/2U2waQEsRu8
-Warm Up
:30 high knees
:30 butt kickers
:30 jumping jacks
:30 prisoner jacks
:30 toy soldiers
x 2
Then:
Light deadlift x 10
Light medium deadlift x 10
(if you only have one weight, slow it down on the way down!)
-Strength
10-10-10
or
Sumo Deadlift 20-20-20
As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets. HEAVIER THAN LAST WEEK.
Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.
if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.
IF YOU NEED LESS REST plank between sets.
-Conditioning
T”iger Blood Plus”
5 Rounds
Run 200*
10 Clean & Jerks**
*or Row 250 or 100 Double Unders or 100 high knees or 100 prisoner jacks (CARDIO!!!)
**Use a Barbell or 2 dumbbells or 1 dumbbell or a kettlebell or a sandbag or a log
-Abs
6 minute AMRAP – get busy!
50 Flutter Kicks, 1 count
10 Side Plank Hip Raises Per Side
CrossFit 262 – CrossFit
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Hang power clean and jerk (1-1-1-1-1…)
20 Minutes to work on complex. Go over technique and then build with good technique as far as desired.
Metcon (Time)
Chipperwa Falls
50/40 Calorie Row
40 Deadlifts (135/93)
30 Burpees
20 Shoulder to Overhead (135/93)
10 Power Cleans
50/40 Calorie Row
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Reps)
Warmup:
Top Down Warmup, 10 of each
Neck Circles
Arm Circles
Trunk Rotations
Quad Stretches
Knees to Chest
Toy Soldiers
Ankle Rotation
—————————-
STRENGTH:
5 sets of 10+10
10 Bicep Curls right into 10 Strict Presses
Rest as needed between sets.
———————————
METCON:
Abs Sole Lute Lee
20 Minutes, :20 on :10 off
Bicycle Crunches
Bicycle Crunches
Plank
Plank
Lateral Hops
Lateral Hops
Supermans
Supermans
Push Press
Push Press
Repeat 4 times to complete 20 minutes.
————————————-
Stretch:
1:00 Each
Quad or Couch Stretch
Child’s Pose
Thread the needle
Calf Stretch
CrossFit 305, CrossFit A1A – CrossFit
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(?)urph (Time)
Pick one: Run 1 mile, Row 1600 meters, bike 2 miles, 500 double unders, 500 single unders, 5 rounds of 50 mountain climbers/50 jumping jacks
Then:
50 Pull ups or burpees or 100 Russian KB Swings
100 Push Ups
150 Air Squats
Break up as desired (5/10/15, 10/20/30, etc)
Then, repeat cardio
*If you’ve been going all out and your pull ups are ok, you feel great, you’re not hungover and you feel like punishing yourself, go for a full Murph.
CrossFit 262 – CrossFit
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Metcon (Time)
Half Murph:
Run 1 mile
50 pull ups
100 pushups
150 air squats
Run 1 mile.
Break up middle stuff as desired (10 rounds of 5/10/15). If you have a weight vest, wear it.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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421 FIERCE! (No Measure)
EYYYY! OK!!!
–
DANCE TO THIS:
https://youtu.be/QHDRRxKlimY
——
THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-WARM UP-
ISOMETRICS ALTERNATING EMOM 12!
MIN 1: HOLLOW HOLD
MIN 2: SUPERMAN
MIN 3: PLANK
MIN 4 : WALL SIT
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
SKILL/CONDITIONING EMOM 16
MIN 1: PULL UPS OR BENT OVER ROWS
MIN 2: DOUBLE UNDERS OR MOUNTAIN CLIMBERS
MIN 3: HANDSTAND OR TENSION PLANK
MIN 4: SHUTTLE SPRINT, ROW, BIKE, HIGH KNEES, JUMPING JACKS, ETC – CARDIO!
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
-FINISHER-
WITH LIGHT WEIGHT!
USE WATER BOTTLES, 2.5# WEIGHTS, VERY LIGHT DBS, ETC. GO LIGHT AND HAVE PERFECT FORM!
✅3 sets ✅
🤓10 bent over raise (rear delt)
👍🏼10 front raises/side (anterior delt)
🚀10 side raises (medial delt)
🍑10 turn out bicep curls
🚀10 triceps kick backs
https://www.youtube.com/watch?v=n1xK_je-IeE
Abs for rest: 10 bench crunches, then 10 more per each side.
SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD
-FINISHER-
5 X 10 ‘THE ULTIMATE V-UP’
1 V-UP
1 ALTERNATING LEG V UP, R
1 ALTERNATING LEG V UP, L
-STRETCH-
BUTTERFLY STRETCH https://youtu.be/4J7kbCmPScQ
SEATED SHOULDER STRETCH
https://youtu.be/XMsBC9-vSDs
SEATED TRICEP STRETCH
https://youtu.be/nbHOmIYMazk
LIZARD STRETCH
https://youtu.be/BSjh9I8xMX4
CrossFit 262 – CrossFit
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Snatch (12×1 OTM)
Clean and Jerk (12×1 OTM)
Metcon (AMRAP – Reps)
4MIN AMRAP
4 POWER SNATCH
4 HANG SNATCH
4 OVERHEAD SQUAT
-1MIN REST-
4MIN AMRAP
4 POWER CLEAN
4 HANG CLEAN
4 FRONT SQUAT
-1MIN REST-
4MIN AMRAP
4 PUSH PRESS
4 PUSH JERK
4 SPLIT JERK
-1MIN REST-
(Rx 75/53)
(Rx+ 115/83)
CrossFit 305, CrossFit A1A – CrossFit
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Buff Knuckles (AMRAP – Reps)
Alternating EMOM 32!
Min 1: V-Ups
Min 2: Kb Swings
Min 3: Goblet or Air Squats
Min 4: Flutter Kicks
Min 5: Floor Touch & JUMP HIGH!
Min 6: Mountain Climbers
Min 7: Bicycle Crunches
Min 8: High Knee Sprint in Place*
*When Coach Says DROP! Sprawl and get back up & Sprint!
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Rounds and Reps)
Warm up:
400m Jog
:20 Pigeon Stretch per side
:20 Calf Stretch per side
5 Pushups to Down Dog
10 Wide Leg Touch floor and reach overhead
——————————–
Workout:
24 Minute AMRAP*
30 Up Downs (no pushup burpees)
25 Butterfly Sit Ups
20 Deadlifts
15 Push Ups
10 Straight Leg Sit Ups (use weight if you want)
*Minutes 0, 5, 10, 15, 20 are all a 1 minute plank (any way), then start back up where you left off on the AMRAP
——————————-
Finisher:
21-15-9
Bicep Curls
Hollow Rocks
——————————
Coaches’ Choice Stretch
CrossFit 262 – CrossFit
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Metcon (Time)
If you are doing the Zoom class, please switch your location to A1A to see what your workout is.
Warm up:
400m Jog
:20 Pigeon Stretch per side
:20 Calf Stretch per side
5 Pushups to Down Dog
5 Wide Leg Touch floor and reach overhead
——————————–
Workout:
3 Rounds for Time:
800m Run
25 Butterfly Sit Ups
20 Weighted Box Step Ups (50/35)
15 Push Ups
——————————-
Finisher:
21-15-9
Bicep Curls
Hollow Rocks
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up:
2 Minutes Double Under Practice or simple cardio, then:
4 rounds “Shindy” at warmup pace:
5 Bicep curls
10 Push Ups
15 Air Squats
—————–
Strength:
12 Minute Alternating EMOM
Minute 1: 10 Bent Over Rows + 10 Sit Ups (Bar option 5 Pull Ups + 5 toes to Bar)
Minute 2: :30 Thrusters any weight
—————-
Workout:
42 – 30 – 18
Goblet Lunges
2x Double Unders/Line Hops
Russian Twists (2 Count)
————–
Stretch:
:30 Per Side on Each
Calf Stretch
Pigeon Stretch
Couch Stretch/Quad Stretch
Cobra Stretch
CrossFit 262 – CrossFit
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Metcon (Time)
If you are doing the Zoom classes at home, switch your location to A1A to see the at home workout!
Warm Up
2 Minutes Single Under/Double Under Practice
Then
4 Rounds of “Shindy”
5 bicep curls (empty bar)
10 push Ups
15 Air Squats
—————–
Strength:
12 Minute Alternating EMOM
Minute 1: 5 Pull Ups + 5 toes to Bar
Minute 2: 10 Thrusters (95/63)
Alternate with the box next to you so you aren’t right next to someone on the rig at the same time.
—————-
Workout:
21 – 15 – 9
Front Squat (95/63)
Bar Facing Burpee
2x Double Unders
CrossFit 262 – CrossFit
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Metcon (Time)
If you’re at home, switch your location to “A1A” to see the ZOOM workout.
Warm Up
Warm Up
3 Rounds:
250 Meter Row
20 Alternating Step Ups
15 Push Ups
——————————-
Strength
15 Minute EMOM
Minute 1: 12 Single Arm Dumbbell Press
Minute 2: 12 Single Arm Dumbbell Press
Minute 3: 12 Single Arm DB Row
Minute 4: 12 Single Arm DB Row
Minute 5: Rest
———————————
Metcon:
4 Rounds for Time:
600m Row (.75 Mile Bike)
30 Alt. DB Snatches
15 Box Jumps
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up
Warm Up
3 Rounds:
250 Meter Row/1 Minute Jog
20 Alternating Step Ups or Alternating Leg Glute Bridges
15 Push Ups
——————————-
Strength
12 Minute EMOM
Minute 1: 12 Single Arm Press Left
Minute 2: 12 Single Arm Press Right
Minute 3: 6/6 SLOW Side Plank Hip Raises
———————————
Metcon:
4 Rounds for Time:
30 Mountain Climbers (2 Count)
30 Alt. DB Snatches
15 Box Jumps or Tuck Jumps or squat jumps
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
1 minute couch stretch/side
3 rounds:
10 Jeff Costomiris Daisy pickers
10 shoulder taps
10 sit-ups
10 windmills
1 minute plank hold
1 minute Samson stretch/side
Metcon
Metcon (Time)
5 Rounds For time:
19 Kettlebell Swings
19 Sit-ups
19 Burpees
Strength
upper body pull (5×10, alternating )
5 super sets x 10 reps:
10 bent over row/side
10 upright row
Stretch
Metcon (No Measure)
:30/side
arm across chest
elbow overhead
fingertips pulled back
pec stretch
upward dog
