Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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430 (AMRAP – Rounds)
Full WOD Demo
https://youtu.be/K38JIMVTEDM
-Warm Up
1 minute jump rope or any cardio
30 seconds hollow plank
3 rounds
-Strength
6 x 10 Push Ups @31×1
on a 75 second clock
(0, 1:15, 2:30, 3:45, 5:00, 6:15)
-Conditioning
Isometric 16 EMOM
Min 1: Hollow hold
Min 2: Squat or Overhead Squat Hold
Min 4 L-sit or Tuck sit or V-hold
Min 3: Plank or Headstand
Beginner 20-30 seconds
Intermediate 30-40 seconds
Advanced 40-55 seconds
-Supplement
3 Rounds:
15 Glute Bridges
15 Bicep Curls
-Stretch
Cross Body Shoulder :30/side x 2
Neck/Upper Trap :30/side
Neck tuck :30
-Extra Credit
Run 20-40 minutes easy. Enjoy the fresh air. Prepare to close out this week with a burner!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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429 Short & Sweet (Time)
WOD demo & scaling options:
https://youtu.be/LawylGkjDLY
-Warm Up-
21-15-9
-Flutter kicks, 2 count
-Double unders or single unders or penguin drill
-Bicycle crunches, 2 count
– Double Unders or single unders or penguin drill
-Strength-
6 minute EMOM
:30 Strict Press or Bench Press
:30 Rest
-Conditioning-
21-15-9
Power Snatch
Lateral Hop, 2 count
Note time. This is a sprint!
-Abs-
5 x 10
The Ultimate V-Up
1 V-Up
1 Alternating Leg V-up, L
1 Alternating Leg V-up, R
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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12 MORE (AMRAP – Rounds)
WARM UP
12 LUNGES
12 AIR SQUATS
12 KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
12 JUMPING JACKS
BRIEF THE WOD AND START!
30 MINUTE EMOM
MIN 1: 12 JUMPING LUNGES + 12 AIR SQUATS
MIN2: 12 SWINGS + 12 SIT UPS
MIN3: 12 BURPEES + 12 DOUBLE UNDERS
GOOD LUCK!
THE BEST SCALING FOR THIS IS TO SKIP THE SECOND MOVEMENT, SO ONLY DO LUNGES, SWINGS & BURPEES.
IF YOU HAVE THE FITNESS – LOAD THE LUNGE + SQUATS, LOAD THE SIT UPS, JUMP HIGH ON BURPEES AND DOUBLE THE DUBS.
COUNT TOTAL NUMBER OF ROUNDS COMPLETED.
FINISH WITH 12 MINUTES OF SHARING YOUR BEST MEMORIES OF THE 12 YEARS OF 305!
HAPPY BIRTHDAY TO ALL OF YOU – BECAUSE WHETHER YOU KNOW IT OR NOT, YOU’RE A PART OF THIS!
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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TRUTH SERUM (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.
GET STRONG!!!! If you only have one weight add more reps and slow it down!
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
Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!
CONDITIONING:
“TRUTH SERUM”
21-15-9
THRUSTERS
THRUSTERS
ALL SETS MUST BE UNBROKEN. YOU MUST PUT THE WEIGHT DOWN BETWEEN SETS. IF YOU BREAK ON ANY SET, RESTART THAT SET. REST AS NEEDED. BE WISE.
Wait, what?
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Done.
😈
ABS!!! – you know this routine if you’ve been showing up! Smash right through it!
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
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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 1 (AMRAP – Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
50-lb/35-lb dumbbells
Use any object for the DB snatches!
Metcon (No Measure)
Jacked Tris, bro
3 Rounds
25 Box Dips
10 Bent Over Rows
10 Front Raises
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
Workout
Freakazoid (Time)
15 – 12 – 9 – 6 – 3
Swings
Goblet Squats
Mountain Climbers (2 count)
Right into
– 2 minute cumulative plank-
(any way)
Right into
3 – 6 – 9 – 12 – 15
Step ups or Lunges (2 count)
Curl and Press
Up Downs
Metcon (No Measure)
BUNZ
2 Rounds
12 single leg glute bridges per side
24 glute pulses per side
Cool down
Warm-up (No Measure)
Stretch n Abs
:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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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 – The 305 Workout
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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
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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 – CrossFit
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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
