Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Method Squat Mobility Test (AMRAP – Rounds)
Use this as a warm up or a repeatable test.
Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.
Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.
1. Quarter squat
2. Half Squat
3. Just Above Parallel
4. just Below Parallel
5. Hands up Below Parallel
6. PVC overhead squat (waiter hold if possible)
7. Narrow grip PVC overhead squat
8. Hands together PVC overhead squat
Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Partners In Pain (Time)
With a partner, alternating as needed:
50, 40, 30, 20, 10
Front Squat 95/63
Calorie Row
Bar must be put down to switch.
RX+ = 115/83
Coach’s choice abs
Your coach is evil and will torture you for an undetermined amount of time.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
Deadlift (8-8-8-8)
45-55-65-75%
Single Leg Glute Bridge (20-20-20-20)
10 per leg
The Russian (AMRAP – Rounds and Reps)
14 Min AMRAP
30 Russian Twists 20/14 **RX is Straight legs**
20 Russian KB Swings 53/35
10 Burpees Over the Ball
1 Rope Climb, 15′
RX+ 70/53 KB Swing, Legless Rope Climb. Burpee Jump is over the medball, lateral or forward facing.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Strength
Turkish Get Up (20 reps)
Start light.Focus on each position. Work up to a heavier weight.
Conditioning
8 x 200 meter run (3 min clock) (8 Rounds for time)
200 meter run. Rest the remainder of 3 minutes.
Try to run at a pace faster than your mile pace.
Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
View Public Whiteboard
The Method Static Lunge Warmup (AMRAP – Rounds)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds per side of:
1. Samson stretch
2. Deep lunge, knee 1″ up from ground
3. Deep lunge, knee 1″ up from ground & hands shoulder width, pressing air
4. Deep lunge, pressing bumper plate overhead
5. Deep lunge, pressing bumper plate overhead & knee 1″ up from ground
Note successful progression and weight of plate.
Strict Press (8-8-8-8)
45-55-65-75%
https://www.youtube.com/watch?v=xe19t2_6yis
L-Sit (1-1-1-1)
30 second L-Sit holds in between press sets. Pick a scaling that allows for no more than one break per set. Unbroken is best.
https://www.youtube.com/watch?v=LCoq2cTggQQ
EMOM PC135 (AMRAP – Reps)
16 Min EMOM
Min 1: 25 Air Squats
Min 2: 10/7 Calories Assault Bike
Min 3: 30 Double Unders
Min 4: 30 Seconds Max Rep Power Cleans 135/93
Stagger starting waves by 2 minutes to preserve the order of exercises. Scale squats to be able to finish in no more than 40 seconds. Scale Double Unders to lateral hops over a chalk line or less reps. Scale power clean to a weight that can be moved touch & go for no less than 10 reps when fresh.
RX+ = 50 dubs, 165/103
Mobility 3 (No Measure)
Quads, forearms, calves & ankles
Tuesday
Pistols (1-1-1-1)
Metcon (3 Rounds for reps)
4 Min AMRAP
27 Calorie Row
27 Burpees
27 Pullups
Rest 4 Mins
4 Min AMRAP
21 Calorie Row
21 Burpees
21 Toes To Bar
Rest 4 Mins
4 Min AMRAP
15 Calorie Row
15 Burpees
15 Pullups
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Pistols (1-1-1-1)
Skill Work.
Spend 15 minutes practicing pistols and pistol progressions.
Progressions:
Butt to Box (30/24/20/16)
Wall
Band assisted
Use feet up on plates as needed to adjust for ankle mobility.
Athletes may also stand on top of a box to adjust for lack of mobility.
Athletes should master a perfect pistol with a static hold in the bottom before attempting to bounce out of the bottom position.
Use clenched fists for any bottom position to drive tension into the body for a steadier drive and return to standing.
Metcon (3 Rounds for reps)
4 Min AMRAP
27 Calorie Row
27 Burpees
27 Pullups
Rest 4 Mins
4 Min AMRAP
21 Calorie Row
21 Burpees
21 Toes To Bar
Rest 4 Mins
4 Min AMRAP
15 Calorie Row
15 Burpees
15 Pullups
The goal is to get back to the rower on the AMRAPS
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