Happy Birthday Asha!!

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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!

THE REVENGE OF TACOCAT!

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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🌮😸 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. 🍀

You Are A Maniac (On The Dance Floor!)

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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.

GET SWOLE BRO

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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.

OH YOU THOUGHT IT WAS SKWAT DAY HUH?

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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

SUNNNDAAAYYYYY

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.

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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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)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max DB Deficit Push-Ups

1:00 Max DB Renegade Row

STATION 2

1:00 Max DB DL

1:00 Max DB Power Clean

STATION 3

1:00 Max DB Strict Press

1:00 Max DB Push Press

STATION 4

1:00 Max Burpees

1:00 Max Burpee Box Jump

Sunday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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