OH YOU THOUGHT IT WAS SKWAT DAY HUH?

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

This is THE Jeff playlist aka Everybodies Playlist:

https://open.spotify.com/playlist/1vDitSP8PT4r2fqEicMhSR

WARM UP!

Sets of 9, 6 & 3 reps in a circuit of:

Mountain Climbers

Plank to Down Dog

Push Ups

Air Thrusters

Plyo Jumps

Lateral Jumps, over a line

Girl Fight! (AMRAP – Reps)

3 rounds for reps of:

1 minute max reps each, followed by a minute of rest on the 6th minute. Total time, including rest is 18 minutes

Min 1: Thruster or Wall Ball

Min 2: KB or DB or Water Jug or Backpack Swing

Min 3: Lateral Jump Over

Min 4: Weighted Lunge

Min 5: Burpee or Up/Down or Squat Thrust

Rest (1 minute )

For thruster, use anything.

For lateral jump over use a line or an object – be careful with objects. You want to be fitter at the end of this!

For lunge any kind is acceptable – if you’re just starting don’t use weight.

For Burpees, choose a variation that allows you to keep moving the entire minute!

Count total reps if you’d like to score!

Absession (AMRAP – Rounds and Reps)

5 min amrap

20 bicycle crunches

10 straight leg situps

5 v-ups
NON STOP ABS LETS GOOOO!!!!

Stretch Abs 2 – NO ABS ALLOWED (No Measure)

2 rounds, 5 minutes total

30 second Samson/side

30 second Lizard/side

30 second cobra

SUNNNDAAAYYYYY

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

Moderate tempo, moving as a group as much as possible:

10 Leg Swings Front/per leg

10 Leg Swings Side/per leg

10 Arm Circles Small

10 Arm Circles BIG

10 Windmills

10 Touch and Reach

50 Jumping Jacks

10 Plank to DownDog

50 Mountain Climbers

10 Push up

10 Squats

5 Burpees

REST!

Me & My Virtual Beer Gut (Time)

Three Rounds For Time:

30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)

Then, right into:

2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees

Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!

Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!

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.

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

10 Deadbugs

Into…

2 ROUNDS

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Workout

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 10 Wall Balls or Single DB Thrusters*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 DB Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 15 Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number

(…20-25-30-35)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max DB Deficit Push-Ups

1:00 Max DB Renegade Row

STATION 2

1:00 Max DB DL

1:00 Max DB Power Clean

STATION 3

1:00 Max DB Strict Press

1:00 Max DB Push Press

STATION 4

1:00 Max Burpees

1:00 Max Burpee Box Jump

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA KB DL

5/5 Single DB Front Squats

5/5 Single DB Thrusters

20 Mountain Climbers

Strength

Metcon (Weight)

3 SETS*

8 SA KB or DB Deadlifts

8 SA KB or DB Cleans

8 SA Front Rack KB or DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS*

8 SA DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

100′ KB Farmer Carry (70/53)|(53/35)

15 DBL KB Deadlifts

25 Wall Balls (20/14)|(14/10)

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

(Score is Time)