Happy Birthday Asha!!

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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COPS N ROBBERS! (AMRAP – Reps)

Pretty simple formula here:

1 minute of work, 1 minute of rest

ALL OUT on EVERYTHING!

If you wanna have some fun, do the partner version and switch back and forth and trash talk your partner.

Solo version is just work/rest

—

3 rounds, GO HARD in every work minute!

Min 1: MAX EFFORT Air Squats

Min 2: Complete rest (RX+ Plank)

Min 3: MAX EFFORT Flutter Kicks

Min 4: Complete rest (RX+ Plank)

Min 5: MAX EFFORT BURPEES

Min 6: Complete rest (RX+ Plank)

Min 7: MAX EFFORT Sit ups

Min 8: Complete rest (RX+ Plank)

Min 9: MAX EFFORT double unders or rowing or high knee running or shuttle sprint

Min 10: Complete rest (RX+ Plank)

—

Ok, a half hour of intervals! Get after it in each minute – DO NOT take rest breaks inside of the work minute. PUSH.

For squats hold good form BUT move fast.

For Flutter kicks – try to vacuum the stomach and do big sets. Short breaks are ok, but no more than a 5 count.

For burpees hit the gas! We want BIG numbers here.

For sit ups, you should be able to go unbroken. Any type of sit up is ok.

For dubs/row/shuttle – this is a SPRINT! Act like you mean it.

Have fun, get loose, enjoy your Friday!

THE REVENGE OF TACOCAT!

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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🌮😸 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. 🍀

You Are A Maniac (On The Dance Floor!)

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

FUNKY JAMS! https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T

BORED?

Still able to go outside and run?

Try this!

https://www.thedanplan.me/post/how-to-run-your-fastest-mile-ever

Ok – it’s April! WOW – ok.

Q2 – 2020 LETS GOOO!!!

Warm it up with 3 rounds of:

:30 Wall Sit

:30 Plank

:30 Lunge Hold (knee off ground)/side

:30 Russian Twists, no weight

You Are A Maniac (On The Dance Floor!) (AMRAP – Rounds and Reps)

4 rounds of:

Min 1 & 2: Run 2-400 meters, 100-200 double unders, Row 250-500 meters, 100 mountain climbers + 100 prisoner jacks + 50 jumping jacks, 2 minutes on an elliptical, shuttle sprints, etc etc etc

Pick something that will be challenging to finish in 2 minutes but that you can get done with a few seconds to transition!

Min 3 & 4: AMRAP of

3 burpees

6 V ups

Min 5: Rest, cool down, dance (yep, dance for rest. It’s fun – just sayin’)

The goal of this is to hit a pace of about 85% for the first round and then try to maintain that.

Score rounds of the AMRAP if you like keeping score. Don’t forget to sign in on the Wodify APP (you’ll help your coach!)

TABATA ABS! (No Measure)

Tabata Stomach Vacuum

https://youtu.be/f2PliOQHQ4c

into

Tababa Toe Touch Crunches

https://youtu.be/9w0U-9VNGys

into

2 minutes relaxation on your back, eyes closed.

GET SWOLE BRO

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

2 minutes cardio of choice! Run, row, jump rope, burpees, jumping jacks, etc

into:

3 minute AMRAP

5 Plank to DownDog

5 push ups

5 squats

5 good mornings

SWOLE IS THE GOAL SIZE IS THE PRIZE and/or LONG N LEAN ATHLETIC MACHINE (Weight)

20 Minute EMOM

Min 1: 5-15 Squats

Min 2: 5-15 Bench Press/Overhead Press/Push Ups

Min 3: 5-15 Deadlifts

Min 4: 3-5 Janda Sit Ups (Anchor heels on the ground and use the abs – SLOW!)

https://youtu.be/Zyqgtb6zTFM

Ok, so…

You can spin this a few ways.

Both of them are basically the same, it will just depend on what you have as your goal.

1. For strength go for 5 reps and lift heavier, assuming you have the equipment.

2. For hypertrophy (muscle growth) do 10 reps at a challenging but not impossible weight

3. For muscular endurance and to get “toned” do 15 reps with light weight

For ALL options, slowing the movement down and concentrating on form is a good idea. Don’t bounce, don’t race, just move well.

If you’re limited by equipment use Time Under Tension to create stimulus.

https://www.thedanplan.me/post/what-is-tempo-training-and-what-does-it-do

Track the total of your heaviest sets if you’re keeping score.

Abdominal Resiliancy Test (Time)

60, 45, 30 & 15 seconds of:

Elbow Plank

Elbow Side Plank Right

Elbow Side Plank Left

Goal is NO REST – the clock keeps going and so should you!

This is 7 minutes and 30 seconds of Isometric/Static Magic – DO IT!

Do push up/straight arm planks if elbow planks bother you.

Finish with 2:30 of cobra and Lizard stretching and have the BEST rest of your day you can!

Score the total time you were able to stay up without resting.