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
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up
3 Rounds:
15 Jumping Jacks
Lateral Duck walk 5 steps each direction *
10 Windshield Wipers**
Duck Walk: https://www.youtube.com/watch?v=3Kjfu4D86hM&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=76
Windshield Wipers: https://www.youtube.com/watch?v=KMxwL9yXTnE&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=17
Skill EMOM 15
Work about 45 seconds in each minute.
1: 1/1 Turkish Get Up
2: Handstand, Wall Walk, Pike Push Ups, Headstand
3: L-Sit, L-Hang, Tuck sit or hang
4: Walk Outs w/ pushup
5: Grok Squat
Metcon:
For Time
40-30-20-10
Kettlebell Swings
Single Leg V Ups (2 Count)
Every minute (including 0:00) 5 floor touch and HIGH jumps.
You get interrupted by the floor touch and jumps, then right back where you left off on the For Time.
15 Minute Time Cap.
Stretch
1 Minute Wide Leg Hamstring Stretch
1 Minute Child’s Pose
:30 8 Point Shoulder Stretch per side.
CrossFit 262, 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
