CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
424 FRIDAY!!!! (Time)
GET READY FOR NEXT TUESDAY!!!!! 12 YEAR ANNIVERSARY! 12,000 BURPEES WOOOOO
Full Demo & Scaling options video – watch this to come into class ready!!!
https://youtu.be/Dz9vi4vNEs0
-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-
Conventional Deadlift 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-
100 Double Unders
21 Burpees
75 Double Unders
15 burpees
50 Double Unders
9 Burpees
Modify doible unders to jumping jacks or single unders or high knees
Modify burpee to 2x sit ups
https://youtu.be/VsHmASSoYME
NOTE TIME
-Abs-
Illegal Beach Abs
6 minute AMRAP – get busy!
50 Flutter Kicks, 1 count
https://youtu.be/nEb-2uQTUqY
10 Side Plank Hip Raises Per Side
https://youtu.be/mxjvoUAQDpQ
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
423 AMRAP EMOM (AMRAP – Rounds and Reps)
-Stretch Warm up
30 second Lizard/Per side
30 second Cobra
30 second Pigeon/Per side
30 second downward dog
-Then, abs for breakfast:
20 straight leg sit ups
20 supermans
20 flutter kicks, 2 count
2 rounds, movin to get warm
-Conditioning:
30 minute AMRAP on a 50:10 work:rest ratio EMOM (50 seconds of work, 10 seconds of rest every minute for 30 minutes, pick up where you left off)
20 4′ Burpee Broad jumps
20 Ice Skaters, 2 count
20 Hang Power Cleans
20 Floor Touch and Jump
20 V-Ups
Movement Demo and Scaling Options Video https://youtu.be/LuDKsTI7snU
-Finisher:
20 Turkish Get ups
https://youtu.be/vEaxAU21otE
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
View Public Whiteboard
Metcon
Metcon (No Measure)
Warmup:
2 rounds
30 seconds of each movement
shoulder circles
daisy pickers
air squats
plank
BODYWEIGHT BANANZA
(using a tabata clock)
4 rounds
pushup(scale to your knees)
plank
bicycle crunch
glute bridge
air squat or step back lunge
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Metcon (Weight)
-WARM UP-
3 MINUTES PRACTICE DOUBLE UNDERS OR JUMPING JACKS OR RUNNING OR ROWING OR BIKING OR DANCING. CARDIO – GET WARM – DO IT.
3 ROUNDS
10 FLOOR TOUCH SQUAT & REACH
https://youtu.be/GVOGGjInAKw
10 ARMY WINDMILLS
https://youtu.be/aA4BkcBeaXk
10 STANDING KNEE TO ELBOW
https://youtu.be/z1fwSujYhX8
10 AIR OVERHEAD PRESS & PULL DOWN
https://youtu.be/Yp7Ah1-VUgs
-STRENGTH-
6 rounds:
:30 press (10-12 reps)
:30 rest
Heavier than last week. If you don’t have more weight pace slightly slower than last week.
-CONDITIONING-
“10,000” AKA CHAD IS A SADIST
10 rounds for time:
10 PUSH UPS
20 AIR SQUATS
-ABS-
FLOORCORE VOL 1
https://youtu.be/fQVa0JghiT4
20 SEC STRAIGHT LEG HOLD
10 LEG RAISE
20 RUSSIAN TWISTS
40 FLUTTER KICKS
-ALL POSITIONS HOLD ‘V’ AS SEEN IN VIDEO-
-STRETCH-
THREE MINUTE MOBILITY
:30 PIGEON/SIDE
:30 DOWN DOG
:30 CHILDS POSE
https://youtu.be/nMp3MlTz9fA
:30 THREAD THE NEEDLE/SIDE
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
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 305, CrossFit A1A – CrossFit
View Public Whiteboard
🌳420 BROOOOOOO 🌳 (Time)
WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
STRENGTH
FRONT SQUAT 10-10-10
-OR
Goblet Squat 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.
IF YOU NEED LESS REST plank between sets.
PICK ONE:
Barbell front squat
https://youtu.be/uYumuL_G_V0
-or-
Dumbbell front squat
https://youtu.be/B86Zj72LwzA
-or-
Goblet squat
https://youtu.be/2gP2F7ryJnU
CONDITIONING:
“420 BROOO”
4 Rounds for time of:
20 Step Back Lunge Steps
20 Sit Ups
20 Hang Power Snatch
20 Single Leg Burpees, no Push Up
https://youtu.be/_Y1zjJvDmoU
Add weight to lunges & sit ups as desired. Snatch can be barbell, dumbbell or kettlebell.
If Single leg burpees are not a good fit, do squat thrusts https://youtu.be/SK9mxl_9e_0
😈
ABS!!!
3 rounds
20 Rocky sit ups
https://youtu.be/9btyTxzlgk0
20 flutters, 2 count
https://youtu.be/nEb-2uQTUqY
20 russian twists, 2 count
https://youtu.be/ge9mfMNSr-k
🧘🏻♀️
STRETCH
Cobra https://youtu.be/JDcdhTuycOI
Down Dog https://youtu.be/ayQoxw8sRTk
Lizard https://youtu.be/BSjh9I8xMX4
Pigeon https://youtu.be/tYY-cqNjuVA
Savasana https://youtu.be/SfAoPVt64LE
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Extended warm up:
400m run or 2:00 any other cardio
2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)
400m run or 2:00 any other cardio
Metcon
Hope For Kenya (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups
Sub pull ups with bent over rows, banded pull downs, bicep curls, or any other pulling motion!
Brovember 8 (No Measure)
12 Single Arm DB Row, per side, heavy
12 Front raises, light
12 lateral raises, light
60 seconds of bicycle crunches as rest
Use any heavy object for rows. Use any light objects for front and side raises!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Top-Down Warm Up:
50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
10 Burpees
Metcon (No Measure)
3 Rounds of:
1:00 Wall Sit
1:00 Walkouts with Push Up
Workout
Metcon (Time)
For Time
50 Deadlifts
50 Sit Ups (any kind)
50 Step Ups or Single Leg Glute Bridges
50 Single Arm Thrusters
This is the CrossFit Support Your Local Box final workout. Rx weights are 50/35 lb dumbbells but use any object to make it work!
Abs
Metcon (No Measure)
3 Rounds Of:
:45 Side Bends per Side
:45 Superman Hold
:45 Rest
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
417 – HIT THOSE HAMMIES (Time)
3 MINUTES OF:
:30 JUMPING JACKS
:30 BUTT KICKERS
:30 HIGH KNEES
INTO 3 ROUNDS OF:
10 GOOD MORNINGS
10 STEP BACK LUNGES
10 GROINERS
https://youtu.be/ZIbpWbE24kM
10 PLANK TO DOWN DOG
https://youtu.be/o6aPDLFYBZE
-STRENGTH-
DEADLIFT
10-10-10-10-10
Alternating EMOM w/ 10-15 V-Ups
-CONDITIONING-
30-20-10
JUMPING, WALKING OR STEP FORWARD LUNGES
MOUNTAIN CLIMBERS
CROSS BODY V-UPS
https://youtu.be/x-wx0rWIfPE
-ABS-
100 RUSSIAN TWISTS, NO WEIGHT & FAST
50 CRAB TOE TOUCHES
https://youtu.be/xlGl1sdgDEE
30 HOLLOW ROCKS
https://youtu.be/p7j02V1fIzU
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
RED LIGHT GREEN LIGHT THERAPY (AMRAP – Rounds and Reps)
WARM UP
FOR 5 MINUTES, COACH WILL CALL OFF DIFFERENT EXERCISES.
WHEN HE SAYS GREEN LIGHT GO!!!!
WHEN HE SAYS RED LIGHT STOP!!!
INTO:
5 ROUNDS
5 SQUATS
5 PUSH UPS
(WARM UP PACE)
-CONDITIONING-
‘THERAPY’
30 BURPEES
30 EYE LEVEL SWINGS
30 180 BROAD JUMPS 4’+
https://youtu.be/u7bTjFJKdds
30 TATERZ
https://youtu.be/v2R_w2dvEmY
-OR-
HANG SQUAT CLEANS
https://youtu.be/YZUdVyVV3uI
-OR-
HANG MEDBALL CLEAN
https://youtu.be/qLapafs_wUc
25 MINUTE AMRAP
50:10 WORK:REST RATIO
50 seconds of work, 10 seconds of mandatory rest every minute.
GO HARD.
ABS
4 MINUTES
20 SECONDS – FLUTTER KICKS
10 SECONDS – HOLLOW HOLDS
STRETCH
PIGEON :30 PER SIDE
THREAD THE NEEDLE :30 PER SIDE
https://youtu.be/CdcnRcIihPY
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Another shot at Annie! (No Measure)
WARM UP
100 single unders or prisoner jacks
100 high knees and overhead punch
https://youtu.be/CkJZNLHlvbs
20 Air Push Press (focus hard on form here – work on driving weight into the midfoot and transferring power direct overhead)
20 Air Squats, focus on form
10 Up Down (no push up burpee)
STRENGTH
6 rounds
Max Reps to :30
Rest :30
Push Press or Strict Press or Handstand Push Ups (pick one and stick with it).
CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
https://youtu.be/CWaiZxgrBGY
If you can’t do double unders do 2x singles or high knees and overhead punch
ABS
https://youtu.be/a8RVHwbNpzE
4 rounds
22 Push Up Plank Knee to Elbow
22 Elbow Plank Kick Backs
STRETCH
:30 PEC STRETCH/SIDE
https://youtu.be/BZgBr3gdV8E
:30 CROSS BODY /SIDE
https://youtu.be/FRbctG7b2SQ
:30 TRICEP STRETCH/SIDE
https://youtu.be/zzvDO56B0HE
:30 COBRA
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
This is here if you’d like to keep track of your Annie time. If you already have a benchmark time, use whatever type of sit ups you’d like…just don’t do these…
https://youtu.be/tuxp0MWCFOI
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
TRIPLE TUESDAY (Time)
In 6 minutes, as many rounds and reps as possible of:
6 STEP BACK LUNGES
https://youtu.be/I1IvDQibYLU
6 Clean & Jerk -or- Curl & Press
https://youtu.be/Cw0YyyJ8Tgw
https://youtu.be/2KKNkCuMo8I
Rest 2 minutes
In 6 minutes, as many rounds and reps as possible of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges, no weight
Rest 2 Minutes
2 Minutes Floor Touch to Jump DOOO ITTT!
Can’t Jump? Substitute with Plank Knee to Elbows!
Straight into
Two rounds of:
60 second plank
60 seconds of plank glute kick backs
https://youtu.be/ELJ-14EdAHM
60 seconds of Single leg romanian Deadlifts
https://youtu.be/GoKjrvJi-Iw
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
GET STRONG – GET CONDITIONED – EAT SMART – GET ABS (AMRAP – Rounds and Reps)
STRENGTH
****NEW CYCLE****
FRONT SQUAT 10-10-10
-OR
Goblet Squat 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.
IF YOU NEED LESS REST plank between sets.
Barbell front squat
https://youtu.be/uYumuL_G_V0
Dumbbell front squat
https://youtu.be/B86Zj72LwzA
Goblet squat
https://youtu.be/2gP2F7ryJnU
-CONDITIONING-
3 SETS OF:
4 Minute AMRAP
–
10 PUSH UPS
https://youtu.be/3W7f0siOnqw
20 HAND RELEASE CROSS BODY KNEE TO ELBOW
https://youtu.be/Ndl3ZU7XLAs
10 DIPS
https://youtu.be/HCf97NPYeGY
20 HIGH KNEES (2 COUNT)
https://youtu.be/DfjpR6dzLVg
REST 1 MINUTE
🤖 START where you left off
This is an upper body burner. Try to go unbroken on push ups for a slong as possible.
If 10 is too many, switch to a chair, counter or wall push up. 90% of people will need to do this if moving with proper intensity.
Move quickly but with great form
RX+ may do double unders in place of high knees, but this is designed to be fast transitions – 1 mistake max per set, move on to high knees quickly if you’re making too many mistakes.
😈
ABS!!!
3 rounds
20 Rocky sit ups
https://youtu.be/9btyTxzlgk0
20 flutters, 2 count
https://youtu.be/nEb-2uQTUqY
20 russian twists, 2 count
https://youtu.be/ge9mfMNSr-k
🧘🏻♀️
STRETCH
Cobra
https://youtu.be/JDcdhTuycOI
Down Dog
https://youtu.be/ayQoxw8sRTk
Lizard
https://youtu.be/BSjh9I8xMX4
Pigeon
https://youtu.be/tYY-cqNjuVA
Savasana
https://youtu.be/SfAoPVt64LE
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Extended warm up:
400m run or 2:00 any other cardio
2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)
400m run or 2:00 any other cardio
Metcon
Support Your Local Box Workout 2 (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
Sub double unders with penguin taps or line hops. Go hard!
Brovember 7 (Calories)
3 sets:
50 Box Dips (hit these fast and pump your triceps, bro)
50 Box Crunches (sit on a box, pick your legs up and pull your knees to your chest, go quick and blow out your abs, bro)
Repeat this mantra: abs n tris abs n tris abs n tris abs n tris. Note number of calories you think you burned.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Top-Down Warm Up:
50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
Workout
Metcon (Time)
10-9-8-7-…-1
Tuck Jumps*
Hand Release Pushups or Overhead Presses
It’s harder than it looks 🙂
*Tuck jump is full squat then jump and tuck legs up. Scale to a jumping squat without tuck.
Abs
Ohlsen Abs (No Measure)
3 Rounds of
:45 Straight Let Sit Ups
:45 Heel Touch Sit Ups
:45 Hollow Hold
:45 Russian Twists
1:30 Rest
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
COPS N ROBBERS! (AMRAP – Reps)
Pretty simple formula here:
1 minute of work, 1 minute of rest
ALL OUT on EVERYTHING!
If you wanna have some fun, do the partner version and switch back and forth and trash talk your partner.
Solo version is just work/rest
—
3 rounds, GO HARD in every work minute!
Min 1: MAX EFFORT Air Squats
Min 2: Complete rest (RX+ Plank)
Min 3: MAX EFFORT Flutter Kicks
Min 4: Complete rest (RX+ Plank)
Min 5: MAX EFFORT BURPEES
Min 6: Complete rest (RX+ Plank)
Min 7: MAX EFFORT Sit ups
Min 8: Complete rest (RX+ Plank)
Min 9: MAX EFFORT double unders or rowing or high knee running or shuttle sprint
Min 10: Complete rest (RX+ Plank)
—
Ok, a half hour of intervals! Get after it in each minute – DO NOT take rest breaks inside of the work minute. PUSH.
For squats hold good form BUT move fast.
For Flutter kicks – try to vacuum the stomach and do big sets. Short breaks are ok, but no more than a 5 count.
For burpees hit the gas! We want BIG numbers here.
For sit ups, you should be able to go unbroken. Any type of sit up is ok.
For dubs/row/shuttle – this is a SPRINT! Act like you mean it.
Have fun, get loose, enjoy your Friday!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
🌮😸 TACOCAT’S REVENGE! (Time)
Tall Power Snatch, 20 reps
https://youtu.be/aPK6wE0fUEk
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Press, 20 reps
Cross Body Knee to Elbows, 20 Reps
https://youtu.be/18p5DWXvXZ8
Abmat Sit ups, 20 reps
Thruster, 20 reps
Rest 2 Minutes
Thruster, 20 reps
Abmat Sit Ups, 20 Reps
Cross Body Knee to Elbows, 20 reps
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Tall Power Snatch, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
FUNKY JAMS! https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
BORED?
Still able to go outside and run?
Try this!
https://www.thedanplan.me/post/how-to-run-your-fastest-mile-ever
Ok – it’s April! WOW – ok.
Q2 – 2020 LETS GOOO!!!
Warm it up with 3 rounds of:
:30 Wall Sit
:30 Plank
:30 Lunge Hold (knee off ground)/side
:30 Russian Twists, no weight
You Are A Maniac (On The Dance Floor!) (AMRAP – Rounds and Reps)
4 rounds of:
Min 1 & 2: Run 2-400 meters, 100-200 double unders, Row 250-500 meters, 100 mountain climbers + 100 prisoner jacks + 50 jumping jacks, 2 minutes on an elliptical, shuttle sprints, etc etc etc
Pick something that will be challenging to finish in 2 minutes but that you can get done with a few seconds to transition!
Min 3 & 4: AMRAP of
3 burpees
6 V ups
Min 5: Rest, cool down, dance (yep, dance for rest. It’s fun – just sayin’)
The goal of this is to hit a pace of about 85% for the first round and then try to maintain that.
Score rounds of the AMRAP if you like keeping score. Don’t forget to sign in on the Wodify APP (you’ll help your coach!)
TABATA ABS! (No Measure)
Tabata Stomach Vacuum
https://youtu.be/f2PliOQHQ4c
into
Tababa Toe Touch Crunches
https://youtu.be/9w0U-9VNGys
into
2 minutes relaxation on your back, eyes closed.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
2 minutes cardio of choice! Run, row, jump rope, burpees, jumping jacks, etc
into:
3 minute AMRAP
5 Plank to DownDog
5 push ups
5 squats
5 good mornings
SWOLE IS THE GOAL SIZE IS THE PRIZE and/or LONG N LEAN ATHLETIC MACHINE (Weight)
20 Minute EMOM
Min 1: 5-15 Squats
Min 2: 5-15 Bench Press/Overhead Press/Push Ups
Min 3: 5-15 Deadlifts
Min 4: 3-5 Janda Sit Ups (Anchor heels on the ground and use the abs – SLOW!)
https://youtu.be/Zyqgtb6zTFM
Ok, so…
You can spin this a few ways.
Both of them are basically the same, it will just depend on what you have as your goal.
1. For strength go for 5 reps and lift heavier, assuming you have the equipment.
2. For hypertrophy (muscle growth) do 10 reps at a challenging but not impossible weight
3. For muscular endurance and to get “toned” do 15 reps with light weight
For ALL options, slowing the movement down and concentrating on form is a good idea. Don’t bounce, don’t race, just move well.
If you’re limited by equipment use Time Under Tension to create stimulus.
https://www.thedanplan.me/post/what-is-tempo-training-and-what-does-it-do
Track the total of your heaviest sets if you’re keeping score.
Abdominal Resiliancy Test (Time)
60, 45, 30 & 15 seconds of:
Elbow Plank
Elbow Side Plank Right
Elbow Side Plank Left
Goal is NO REST – the clock keeps going and so should you!
This is 7 minutes and 30 seconds of Isometric/Static Magic – DO IT!
Do push up/straight arm planks if elbow planks bother you.
Finish with 2:30 of cobra and Lizard stretching and have the BEST rest of your day you can!
Score the total time you were able to stay up without resting.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
This is THE Jeff playlist aka Everybodies Playlist:
https://open.spotify.com/playlist/1vDitSP8PT4r2fqEicMhSR
WARM UP!
Sets of 9, 6 & 3 reps in a circuit of:
Mountain Climbers
Plank to Down Dog
Push Ups
Air Thrusters
Plyo Jumps
Lateral Jumps, over a line
Girl Fight! (AMRAP – Reps)
3 rounds for reps of:
1 minute max reps each, followed by a minute of rest on the 6th minute. Total time, including rest is 18 minutes
Min 1: Thruster or Wall Ball
Min 2: KB or DB or Water Jug or Backpack Swing
Min 3: Lateral Jump Over
Min 4: Weighted Lunge
Min 5: Burpee or Up/Down or Squat Thrust
Rest (1 minute )
For thruster, use anything.
For lateral jump over use a line or an object – be careful with objects. You want to be fitter at the end of this!
For lunge any kind is acceptable – if you’re just starting don’t use weight.
For Burpees, choose a variation that allows you to keep moving the entire minute!
Count total reps if you’d like to score!
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
NON STOP ABS LETS GOOOO!!!!
Stretch Abs 2 – NO ABS ALLOWED (No Measure)
2 rounds, 5 minutes total
30 second Samson/side
30 second Lizard/side
30 second cobra
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
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 A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
10 Bootstrappers
10 Pike to Push -Up
10 Deadbugs
Into…
2 ROUNDS
5/5 SA DB Thrusters
5/5 SA DB Deadlift
10 Up Downs
10 V-Ups or Tuck Ups
Workout
Metcon (No Measure)
EMOM x 5 MINUTES
MIN 1 – 10 Wall Balls or Single DB Thrusters*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 4 DB Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number
(…8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 5 MINUTES
MIN 1 – 15 Backpack Thrusters
*Every minute, increase reps by 5…if fail, stick with final number
(…20-25-30-35)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 4 Backpack Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number
(…8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 SA KB DL
5/5 Single DB Front Squats
5/5 Single DB Thrusters
20 Mountain Climbers
Strength
Metcon (Weight)
3 SETS*
8 SA KB or DB Deadlifts
8 SA KB or DB Cleans
8 SA Front Rack KB or DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
Strength – HOME
Metcon (Weight)
3 SETS*
8 SA DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
100′ KB Farmer Carry (70/53)|(53/35)
15 DBL KB Deadlifts
25 Wall Balls (20/14)|(14/10)
(Score is Time)
Workout – HOME
Metcon (Time)
4 ROUNDS FOR TIME
100m DB Front Rack Walk
15 DBL DB Deadlifts
20 DB Thrusters
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
