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.
———————
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.
—————-
Abtown
3 Rounds:
20 Side Bends per side
40 Bicycle Crunches (1 count)
60 Second Side Plank (switch whenever)
————–
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.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Coaches choice:
7 minute warmup
Metcon
Metcon (AMRAP – Rounds)
“Double Tornado
7 minute AMRAP:
30 Air Squats
20 Anchored situps
10 Push-ups
2 minute rest
11 minute AmRaP:
50 Jumping Jacks
100 Mountain Climbers
200m Run (1 minute)
Scale 200m run to a 250m row, 100 double unders or 200 single unders
Metcon
Metcon (No Measure)
3 to 5 rounds:
10 Bicep curls
10 tricep extensions
Stretch
Metcon (No Measure)
Coaches choice
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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RED LIGHT GREEN LIGHT THERAPY (AMRAP – Rounds and Reps)
WARM UP
FOR 5 MINUTES, COACH WILL CALL OFF DIFFERENT EXERCISES.
WHEN HE SAYS GREEN LIGHT GO!!!!
WHEN HE SAYS RED LIGHT STOP!!!
INTO:
5 ROUNDS
5 SQUATS
5 PUSH UPS
(WARM UP PACE)
-CONDITIONING-
‘THERAPY’
30 BURPEES
30 EYE LEVEL SWINGS
30 180 BROAD JUMPS 4’+
https://youtu.be/u7bTjFJKdds
30 TATERZ
https://youtu.be/v2R_w2dvEmY
-OR-
HANG SQUAT CLEANS
https://youtu.be/YZUdVyVV3uI
-OR-
HANG MEDBALL CLEAN
https://youtu.be/qLapafs_wUc
25 MINUTE AMRAP
50:10 WORK:REST RATIO
50 seconds of work, 10 seconds of mandatory rest every minute.
GO HARD.
ABS
4 MINUTES
20 SECONDS – FLUTTER KICKS
10 SECONDS – HOLLOW HOLDS
STRETCH
PIGEON :30 PER SIDE
THREAD THE NEEDLE :30 PER SIDE
https://youtu.be/CdcnRcIihPY
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up:
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 PART 2
15 – 12 – 9 – 6 – 3
Deadlifts
Goblet Squats
Push Presses
Right into
– 2 minute cumulative 3 point plank-
(any way, but only 3 points of contact at any time, such as 2 hands one foot, one foot two hands)
Right into
3 – 6 – 9 – 12 – 15
Mountain Climbers (2 count)
V-Ups
Up Downs
20 Minute Time Cap.
Finisher: go out for a 20 minute jog and conversational pace. Doesn’t have to be fast, just move. If you cant jog hit this 20 minute stretching flow:
https://www.youtube.com/watch?v=nFo5dOhlYUw
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Reps)
Warm Up:
Run! Fast! for 2:00
If you get back too soon, do high knees fast!
Then:
3 Rounds
10 Birddogs
10 Side Plank Rotations Per Side*
10 Push Up To down Dog
*https://www.youtube.com/watch?v=RXlHKL_NEN8&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=10
Strength:
5 Rounds of
:30 Pressing (Strict Press, Push Press, Bench Press, Pushups)
:30 Rest
:30 Pulling (Pull Ups, Bent Over Rows, Bicep Curls)
:30 Rest
Metcon:
15 Minute AMRAP
1: Wall Balls or Thrusters
2: Step Ups or Glute Bridges or Split Squats
3: Toe Touch Crunches https://youtu.be/zlcZE5Ct-oA
4: Run/Row/Bike/Double Unders HARD
5: Rest
Stretch:
Coaches Choice 5 Minute Stretch Routine
