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 – 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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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
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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421 FIERCE! (No Measure)
EYYYY! OK!!!
–
DANCE TO THIS:
https://youtu.be/QHDRRxKlimY
——
THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-WARM UP-
ISOMETRICS ALTERNATING EMOM 12!
MIN 1: HOLLOW HOLD
MIN 2: SUPERMAN
MIN 3: PLANK
MIN 4 : WALL SIT
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
SKILL/CONDITIONING EMOM 16
MIN 1: PULL UPS OR BENT OVER ROWS
MIN 2: DOUBLE UNDERS OR MOUNTAIN CLIMBERS
MIN 3: HANDSTAND OR TENSION PLANK
MIN 4: SHUTTLE SPRINT, ROW, BIKE, HIGH KNEES, JUMPING JACKS, ETC – CARDIO!
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
-FINISHER-
WITH LIGHT WEIGHT!
USE WATER BOTTLES, 2.5# WEIGHTS, VERY LIGHT DBS, ETC. GO LIGHT AND HAVE PERFECT FORM!
✅3 sets ✅
🤓10 bent over raise (rear delt)
👍🏼10 front raises/side (anterior delt)
🚀10 side raises (medial delt)
🍑10 turn out bicep curls
🚀10 triceps kick backs
https://www.youtube.com/watch?v=n1xK_je-IeE
Abs for rest: 10 bench crunches, then 10 more per each side.
SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD
-FINISHER-
5 X 10 ‘THE ULTIMATE V-UP’
1 V-UP
1 ALTERNATING LEG V UP, R
1 ALTERNATING LEG V UP, L
-STRETCH-
BUTTERFLY STRETCH https://youtu.be/4J7kbCmPScQ
SEATED SHOULDER STRETCH
https://youtu.be/XMsBC9-vSDs
SEATED TRICEP STRETCH
https://youtu.be/nbHOmIYMazk
LIZARD STRETCH
https://youtu.be/BSjh9I8xMX4
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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🌳420 BROOOOOOO 🌳 (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.
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
CONDITIONING:
“420 BROOO”
4 Rounds for time of:
20 Step Back Lunge Steps
20 Sit Ups
20 Hang Power Snatch
20 Single Leg Burpees, no Push Up
https://youtu.be/_Y1zjJvDmoU
Add weight to lunges & sit ups as desired. Snatch can be barbell, dumbbell or kettlebell.
If Single leg burpees are not a good fit, do squat thrusts https://youtu.be/SK9mxl_9e_0
😈
ABS!!!
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
Hope For Kenya (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups
Sub pull ups with bent over rows, banded pull downs, bicep curls, or any other pulling motion!
Brovember 8 (No Measure)
12 Single Arm DB Row, per side, heavy
12 Front raises, light
12 lateral raises, light
60 seconds of bicycle crunches as rest
Use any heavy object for rows. Use any light objects for front and side raises!
