CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Top-Down Warm Up:
50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
10 Burpees
Metcon (No Measure)
3 Rounds of:
1:00 Wall Sit
1:00 Walkouts with Push Up
Workout
Metcon (Time)
For Time
50 Deadlifts
50 Sit Ups (any kind)
50 Step Ups or Single Leg Glute Bridges
50 Single Arm Thrusters
This is the CrossFit Support Your Local Box final workout. Rx weights are 50/35 lb dumbbells but use any object to make it work!
Abs
Metcon (No Measure)
3 Rounds Of:
:45 Side Bends per Side
:45 Superman Hold
:45 Rest
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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417 – HIT THOSE HAMMIES (Time)
3 MINUTES OF:
:30 JUMPING JACKS
:30 BUTT KICKERS
:30 HIGH KNEES
INTO 3 ROUNDS OF:
10 GOOD MORNINGS
10 STEP BACK LUNGES
10 GROINERS
https://youtu.be/ZIbpWbE24kM
10 PLANK TO DOWN DOG
https://youtu.be/o6aPDLFYBZE
-STRENGTH-
DEADLIFT
10-10-10-10-10
Alternating EMOM w/ 10-15 V-Ups
-CONDITIONING-
30-20-10
JUMPING, WALKING OR STEP FORWARD LUNGES
MOUNTAIN CLIMBERS
CROSS BODY V-UPS
https://youtu.be/x-wx0rWIfPE
-ABS-
100 RUSSIAN TWISTS, NO WEIGHT & FAST
50 CRAB TOE TOUCHES
https://youtu.be/xlGl1sdgDEE
30 HOLLOW ROCKS
https://youtu.be/p7j02V1fIzU
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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Another shot at Annie! (No Measure)
WARM UP
100 single unders or prisoner jacks
100 high knees and overhead punch
https://youtu.be/CkJZNLHlvbs
20 Air Push Press (focus hard on form here – work on driving weight into the midfoot and transferring power direct overhead)
20 Air Squats, focus on form
10 Up Down (no push up burpee)
STRENGTH
6 rounds
Max Reps to :30
Rest :30
Push Press or Strict Press or Handstand Push Ups (pick one and stick with it).
CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
https://youtu.be/CWaiZxgrBGY
If you can’t do double unders do 2x singles or high knees and overhead punch
ABS
https://youtu.be/a8RVHwbNpzE
4 rounds
22 Push Up Plank Knee to Elbow
22 Elbow Plank Kick Backs
STRETCH
:30 PEC STRETCH/SIDE
https://youtu.be/BZgBr3gdV8E
:30 CROSS BODY /SIDE
https://youtu.be/FRbctG7b2SQ
:30 TRICEP STRETCH/SIDE
https://youtu.be/zzvDO56B0HE
:30 COBRA
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
This is here if you’d like to keep track of your Annie time. If you already have a benchmark time, use whatever type of sit ups you’d like…just don’t do these…
https://youtu.be/tuxp0MWCFOI
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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TRIPLE TUESDAY (Time)
In 6 minutes, as many rounds and reps as possible of:
6 STEP BACK LUNGES
https://youtu.be/I1IvDQibYLU
6 Clean & Jerk -or- Curl & Press
https://youtu.be/Cw0YyyJ8Tgw
https://youtu.be/2KKNkCuMo8I
Rest 2 minutes
In 6 minutes, as many rounds and reps as possible of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges, no weight
Rest 2 Minutes
2 Minutes Floor Touch to Jump DOOO ITTT!
Can’t Jump? Substitute with Plank Knee to Elbows!
Straight into
Two rounds of:
60 second plank
60 seconds of plank glute kick backs
https://youtu.be/ELJ-14EdAHM
60 seconds of Single leg romanian Deadlifts
https://youtu.be/GoKjrvJi-Iw
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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GET STRONG – GET CONDITIONED – EAT SMART – GET ABS (AMRAP – Rounds and Reps)
STRENGTH
****NEW CYCLE****
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.
Barbell front squat
https://youtu.be/uYumuL_G_V0
Dumbbell front squat
https://youtu.be/B86Zj72LwzA
Goblet squat
https://youtu.be/2gP2F7ryJnU
-CONDITIONING-
3 SETS OF:
4 Minute AMRAP
–
10 PUSH UPS
https://youtu.be/3W7f0siOnqw
20 HAND RELEASE CROSS BODY KNEE TO ELBOW
https://youtu.be/Ndl3ZU7XLAs
10 DIPS
https://youtu.be/HCf97NPYeGY
20 HIGH KNEES (2 COUNT)
https://youtu.be/DfjpR6dzLVg
REST 1 MINUTE
🤖 START where you left off
This is an upper body burner. Try to go unbroken on push ups for a slong as possible.
If 10 is too many, switch to a chair, counter or wall push up. 90% of people will need to do this if moving with proper intensity.
Move quickly but with great form
RX+ may do double unders in place of high knees, but this is designed to be fast transitions – 1 mistake max per set, move on to high knees quickly if you’re making too many mistakes.
😈
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
