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 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 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
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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
