Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Rotator Cuff and Scap Warm up 1 (No Measure)
Row or Run 500m
3 sets of 10 reps:
TLLT with 2.5 or 5lb plate max
Shoulder circles 2.5 or 5lb plate max
Scapular retraction with band
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Band assisted pec stretch 1 min/side
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3 Rounds to increase heart rate
30 Second pull-up hold at 90*
5-10 Push-ups
10 Air Squats
A: Pull EMOM 171 (AMRAP – Reps)
Every minute, on the minute for 10 minutes complete 1-5 reps of a hard pull up or bar muscle up. Pick a rep count and scaling option you can complete each round without failing. Note total rep count and scaling.
B: Death by Double Burpee (Time)
Perform 2 burpees the first minute, 4 burpees the second minute and so on until you’re unable to complete the allotted work in time. Score as rounds plus reps. Example: Athlete gets 14 burpees, but only gets to 13 in the next minute. Score is 7+13.
C: Get Abs or Die Trying (AMRAP – Reps)
12 minute Tabata
Sit Ups, 8 rounds
Hollow Hold, 8 rounds
Sit Up, 8 rounds
Score is all sit ups. Standard is butterfly, shoulder blades touch in back, hands touch in front of feet.
RX = completion of all rounds of Hollow Hold
D: 4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit262.com/2016-supplemental-conditioning-program/
Monday #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Front Squat (5 x 12)
Empty Bar-35-40-45-50%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Scale to 1 abmat, pike on box or a tough set of dumbbell press
Bullish (AMRAP – Rounds and Reps)
10 minute AMRAP
100 Double Unders
50 Overhead Squats 95/63
25 Pull Ups*
RX+= 115/73, 15/10 Ring Muscle ups
RELOADED = Goblet Squats 70/53
*Athletes must be able to do at least 5 strict, hollow pull ups before kipping.
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Goblet Squat (5 x 15)
Every 90 seconds for 15 minutes, alternate a Goblet Squat set with 30-60 second plank. Make the plank hard but doable. Add weight as desired to each squat set.
Bullish RL (Time)
10 minute AMRAP
100 Double Unders
50 Goblet Lunges 53/35
25 Strict Pull Ups
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
SundayCLOSEDHAPPY NEW YEAR 2017!!!🎉#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
Metcon (Time)
10 Rounds For Time
10 Situps
10 Pushups
10 Squats
5 Burpees
