CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Warm-up (No Measure)
Grab an abmat. Hold it up with ONLY one hand. If your pizza (abmat) gets knocked down, do a 5 rep penalty of whatever exercise coach prescribes. Only touch the mat with one palm! Any hold to the body or two hand hold is an immediate penalty. Coach will switch up exercises at random. Be ready!
https://www.youtube.com/watch?v=oNT0ld3JjD8
Skill EMOM 1 (AMRAP – Reps)
Alternating 10 minute EMOM
Minute 1: Double Unders to :45
Minute 2: Handstand Hold/Walk to :30
For doubles, modify to singles or attempts. RX+ = Triple Unders. Score Double unders.
Jumping Ab Sprints (No Measure)
5 rounds for total time:
15 Box jumps 24/20
30 anchored sit ups
120 yard shuttle sprint (45x out and back on a 15 yard course)
Rest 1 minute
Cool it now (No Measure)
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
MONDAY
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Warm-up
The Matt Chan Warm Up (No Measure)
25 Jumping Jacks, hands touch behind and overhead straight arms. COUNT EM OFF
10 Thumb & Pinky Jacks
8 Long Lunge, Elbow to ankle, point behinds
12 Single Leg lateral lunges
10 Tight ab, butt back arm swings (building)
5-4-3-2-1 Wide stance walk out to push up, slow walkout on heels of palms
Small/medium/butterfly paint brush arm circles, fwd & back
Palms up shoulder rotations
https://www.youtube.com/watch?v=sI8h1xNUxcE
Front Squat (5×8)
Empty Bar-55-60-65-70%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Pausing Ring Rows. Squat at 0:00, Rows at 1:30, Squat at 3:00, Rows at 4:30, etc.
Law of Gravity (Calories)
3 Rounds for total Calories
Minute 1: 16 Overhead Lunges 75/53
Minute 2: 16 Push Press
Minute 3: Max Calorie Row/Bike/Ski
Minute 4: Rest
Reloaded 16 Goblet Lunges 53/35, 24 push press 35/20
RX 75/53
RX+ 95/63, 24 reps Push Press, Row
All lunges in place
Cool it now (No Measure)
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
Supplemental Conditioning
100 GHD sit ups (Time)
2 hand touch on ground, 2 hand touch on pads
Careful…
Scale to less reps or abmat sit ups
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Power Snatch (3-3-3-3-3-3-3)
Back Squat (3-3-3-3-3-3-3)
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time
Scale to 2,3, or 4x pullups and dips per muscle up
