CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Rounds and Reps)
-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
Alternating EMOM 12
Min 1: :45 Second Wall Sit
Min 2: 10 Front Squats (heavy or slow)
Minute 3: 10 Hollow Rocks then rest for wall sits
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
14 Minute AMRAP
10 Step back lunges to high knees per side (https://www.youtube.com/watch?v=extwj0TKGX8)
20 Plank Cross Body Knee to Elbows
10 Push Ups
20 Light Squat Cleans/Taters
-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side
-Stretch
🧘🏻♀️:30 on Each
Child’s Pose
Thread the needle Right
Thread the needle Left
Pigeon Right
Pigeon Left
Wide Leg Hamstring Stretch
Narrow Leg Hamstring Stretch
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
Metcon (Time)
Jackie Goes Crazy
For Time:
1k Row – or – 800m Run – or – 250 Double Unders – or – 4:00 Any Other cardio (go hard)
50 Thrusters (use any object)
30 Up Downs (burpee without pushup)
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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BREAK THE INTERNET! (AMRAP – Reps)
50 MINUTE EMOM ON A 50:10 CLOCK
USE THE FIRST ROUND AS A WARM UP AS NEEDED.
MIN 1: JUMPING JACKS OR DUBS
MIN 2: SQUATS
MIN 3: SIT UPS
MIN 4: LUNGE STEPS
MIN 5: PUSH UPS
MIN 6: FLUTTER KICKS
MIN 7: LATERAL JUMPS
MIN 8: V-UPS
MIN 9: RUSSIAN SWING OR HPC
MIN 10: BURPEES
SCORE IS TOTAL REPS – SHOULD BE A BIIIIGGGGG NUMBER!!!!!
Announcements
THIS 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! Sign up is required! Send an e-mail to crossfit305@fit262.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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50820 (No Measure)
HEY! Saturday
HUGE workout party at 8am CST/9am EST
EPIC!!!!
Warm up Today
2 minutes jump rope, running, rowing, dancing, just get loose ok?
2-4-6-8
Squat
Push Ups
Plyo Jump
Today we repeat TACOCAT’s REVENGE! Try to beat your last effort!
If you’re all thrutered out, just do front squats instead of thrusters.
🌮😸 TACOCAT’S REVENGE! (Time)
Tall Power Snatch, 20 reps
https://youtu.be/aPK6wE0fUEk
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Press, 20 reps
Cross Body Knee to Elbows, 20 Reps
https://youtu.be/18p5DWXvXZ8
Abmat Sit ups, 20 reps
Thruster, 20 reps
Rest 2 Minutes
Thruster, 20 reps
Abmat Sit Ups, 20 Reps
Cross Body Knee to Elbows, 20 reps
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Tall Power Snatch, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀
I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
Announcements
THIS 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! Sign up is required! Send an e-mail to crossfit305@fit262.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Laddererer (AMRAP – Rounds)
-Warm Up:
2 Rounds:
10 Air Press & Pull
10 Opposite Ankle Grabbers
10 Touch & Reach
10 Plyo Jumps
10 Air Thrusters
Deadlift up to a weight you can do 16 times
Ladder of:
Deadlift
Push Ups
Thrusters
Do 2 Deadlifts the first minute, 4 deadlifts the second minute, 6 deadlifts the 3rd minute, continuing to add 2 reps each minute until doing 16 reps on the 8th minute
Rest 2 minutes and repeat the same process for Push Ups.
Rest 2 minutes and repeat the same process for Thrusters.
Make push ups harder by slowing them down. Make push ups easier by using a counch or chair for elevation.
Pick a load for deadlift and thrusters that is challenging but allows you to go unbroken. If you only have light weight you can do 3s on deadlifts (3,6,9,12,15,18,21,24)
Announcements
THIS 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! Sign up is required! Send an e-mail to crossfit305@fit262.com or tell your coach in class to reserve.
DO NOT MISS IT!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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50620 (Time)
WOD demo & scaling options:
-Warm Up-
3 Rounds
10 Toy Soldiers
10 Touch the Floor & Reach
10 Trunk Rotations
10
-Strength-
Alternating EMOM 10
8 Strict Press or Bench Press
8 Single Leg Deadlift, per leg, no weight
-Conditioning-
“Angry Sasquatch”
3 Rounds for time of:
10-15 Power Snatch
15 Floor Touch & Jump
Note time. This is a sprint!
10 reps if you have heavier weight, 15 if you have only light weight, 10 per side if you only have a single dumbbell or similar. The standard on Floor Touch & Jump is to touch the floor with your fingers, and jump straight up (ankles, knees, hips, shoulders & wrists in a vertical line, perpendicular to the floor.) To become more athletic, jump higher!
-Abs-
5 x 10
The Ultimate V-Up
1 V-Up
1 Alternating Leg V-up, L
1 Alternating Leg V-up, R
It’s BACK! You will master this sequence and your ABS will be amazingly strong!
Stretch
Coaches Choice, 5 minute AMCAP (As Much Chill As Possible)
