Saturday

Announcements

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CrossFit 262, CrossFit 305, CrossFit A1A – BURN

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Saturday Night Cabin Fever (AMRAP – Reps)

2 minutes of jumping jacks on the coaches command 5 air squats

Then:

2 minutes of high knees on coaches command 5 up/downs

:60 Samson stretch per side

:60 grok squat

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Workout:

Saturday Night Cabin Fever

5 rounds

100 Mountain Climbers or Double Unders

20 up downs (no push-up burpee)

Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes

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Abs

1 minute Bicycle crunch (hold elbow to knee on coaches command)

1 minute plank

1 minute butterfly sit-up

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Coaches choice stretch

Thursday

Announcements

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CrossFit 262, CrossFit 305, CrossFit A1A – BURN

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Metcon (AMRAP – Reps)

Warm Up:

3 Rounds:

10 Jumping Jacks,

10 Air Squats

10 Side Lunges

:20 Pigeon per Side

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18 Minute EMOM

:50 on, :10 off

1: Snatches

2: Air Squats

3: 10 Side Plank Hip Raises per side

4: Swings

5: Wall Sit

6: Shoulder Taps

Use weights you can keep moving with!

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Accessory:

4 Rounds:

10 Weighted Glute Bridges

20 Leg Pulses per Side

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Stretchinnnnnnn

:45 Seconds per:

Laying Quad Stretch

Laying Knee Across Body

Wide Leg Hamstring Stretch

8 Point Shoulder

Wednesday ZOOM

Announcements

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CrossFit 262, CrossFit 305, CrossFit A1A – BURN

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Metcon (AMRAP – Rounds and Reps)

Warm Up

20 jumping jacks

20 high knees

20 butt kickers

20 alt single leg RDL

10 Hollows w/ 2 second hold

10 supermans w/ 2 second hold.

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Strength:

4 Rounds NOT for time:

12 Bicep Curls or Bent Over Rows

12 Front Raises

12 Side Raises

12 Push Ups

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Metcon:

12 Minute AMRAP:

3-6-9-12-15-18…

Mountain Climbers (2 count)

Russian Twists (2 count, use a little weight if you have one)

Up Downs

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Stretch:

Pecs

Delts

Triceps

Forearms

Cobra

Tuesday

Announcements

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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

400m jog

2 minutes double under practice

2 minutes any other cardio.

PVC Warmups for the barbell movements.

Metcon

Metcon (Time)

30-20-10

Deadlift (95/63)

Hang Power Clean (95/63)

Shoulder to Overhead (95/63)

Jumping Lunges

V-Ups (touch toes)

Bar Hops (2 count).
This’ll take a while. Be smart.

Abs

Metcon (No Measure)

20 Reps Strict TTB.

Clean off your station when you’re done.

Mondawg

Announcements

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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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A. CONDITIONING

Metcon (No Measure)

5×10 alternating EMOM:

step back lunges

box dips

Metcon

Metcon (Time)

3 rounds for time:

305m run

21 thrusters 45/33

15 box step ups

9 burpees