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 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
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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
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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 (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 (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.
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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 (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.
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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 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
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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 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
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STRENGTH:
5 sets of 10+10
10 Bicep Curls right into 10 Strict Presses
Rest as needed between sets.
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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.
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Stretch:
1:00 Each
Quad or Couch Stretch
Child’s Pose
Thread the needle
Calf Stretch
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 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
