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
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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.
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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:
2 Minutes Double Under Practice or simple cardio, then:
4 rounds “Shindy” at warmup pace:
5 Bicep curls
10 Push Ups
15 Air Squats
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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
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Workout:
42 – 30 – 18
Goblet Lunges
2x Double Unders/Line Hops
Russian Twists (2 Count)
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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’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
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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
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Metcon:
4 Rounds for Time:
600m Row (.75 Mile Bike)
30 Alt. DB Snatches
15 Box Jumps
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
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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
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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 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
1 minute couch stretch/side
3 rounds:
10 Jeff Costomiris Daisy pickers
10 shoulder taps
10 sit-ups
10 windmills
1 minute plank hold
1 minute Samson stretch/side
Metcon
Metcon (Time)
5 Rounds For time:
19 Kettlebell Swings
19 Sit-ups
19 Burpees
Strength
upper body pull (5×10, alternating )
5 super sets x 10 reps:
10 bent over row/side
10 upright row
Stretch
Metcon (No Measure)
:30/side
arm across chest
elbow overhead
fingertips pulled back
pec stretch
upward dog
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Squat and LEGACY WORKOUT warm up:
20/20 single leg jump ropes (or just single leg hops)
20 regular jump rope or hops
20 double unders (Higher hops or penguin drill).
Then:
10 Alternating quad stretches
10 Alternating knees to chest
10/10 Fire Hydrants
10/10 Straight leg pulses to the side
10/10 Straight leg pulses straight back.
Then:
10 of the best air squats of your life w/ 1 second pause at the bottom.
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LEGACY WORKOUT
This is a classic CrossFit workout that everyone has to experience at least once in their life. Go out hard, try to hang on. Move WELL with FULL range of motion.
4 Rounds for time:
400m Run
50 Air Squats
Running substitutes: 450m Row, 150 Double unders, 2 Minutes of Jumping Jacks or High Knees, 2 minutes any other cardio.
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Abtown
3 Rounds:
20 Side Bends per side
40 Bicycle Crunches (1 count)
60 Second Side Plank (switch whenever)
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Stretch:
1 Minute Couch stretch or Quad stretch per side,
:30 Calf Stretch per side
:30 childs pose with reach to the side on each side.
