CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Reps)
Warmup:
Top Down Warmup, 10 of each
Neck Circles
Arm Circles
Trunk Rotations
Quad Stretches
Knees to Chest
Toy Soldiers
Ankle Rotation
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STRENGTH:
5 sets of 10+10
10 Bicep Curls right into 10 Strict Presses
Rest as needed between sets.
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METCON:
Abs Sole Lute Lee
20 Minutes, :20 on :10 off
Bicycle Crunches
Bicycle Crunches
Plank
Plank
Lateral Hops
Lateral Hops
Supermans
Supermans
Push Press
Push Press
Repeat 4 times to complete 20 minutes.
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Stretch:
1:00 Each
Quad or Couch Stretch
Child’s Pose
Thread the needle
Calf Stretch
CrossFit 305, CrossFit A1A – CrossFit
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(?)urph (Time)
Pick one: Run 1 mile, Row 1600 meters, bike 2 miles, 500 double unders, 500 single unders, 5 rounds of 50 mountain climbers/50 jumping jacks
Then:
50 Pull ups or burpees or 100 Russian KB Swings
100 Push Ups
150 Air Squats
Break up as desired (5/10/15, 10/20/30, etc)
Then, repeat cardio
*If you’ve been going all out and your pull ups are ok, you feel great, you’re not hungover and you feel like punishing yourself, go for a full Murph.
CrossFit 262 – CrossFit
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Metcon (Time)
Half Murph:
Run 1 mile
50 pull ups
100 pushups
150 air squats
Run 1 mile.
Break up middle stuff as desired (10 rounds of 5/10/15). If you have a weight vest, wear it.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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421 FIERCE! (No Measure)
EYYYY! OK!!!
–
DANCE TO THIS:
https://youtu.be/QHDRRxKlimY
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THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-WARM UP-
ISOMETRICS ALTERNATING EMOM 12!
MIN 1: HOLLOW HOLD
MIN 2: SUPERMAN
MIN 3: PLANK
MIN 4 : WALL SIT
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
SKILL/CONDITIONING EMOM 16
MIN 1: PULL UPS OR BENT OVER ROWS
MIN 2: DOUBLE UNDERS OR MOUNTAIN CLIMBERS
MIN 3: HANDSTAND OR TENSION PLANK
MIN 4: SHUTTLE SPRINT, ROW, BIKE, HIGH KNEES, JUMPING JACKS, ETC – CARDIO!
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
-FINISHER-
WITH LIGHT WEIGHT!
USE WATER BOTTLES, 2.5# WEIGHTS, VERY LIGHT DBS, ETC. GO LIGHT AND HAVE PERFECT FORM!
✅3 sets ✅
🤓10 bent over raise (rear delt)
👍🏼10 front raises/side (anterior delt)
🚀10 side raises (medial delt)
🍑10 turn out bicep curls
🚀10 triceps kick backs
https://www.youtube.com/watch?v=n1xK_je-IeE
Abs for rest: 10 bench crunches, then 10 more per each side.
SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD
-FINISHER-
5 X 10 ‘THE ULTIMATE V-UP’
1 V-UP
1 ALTERNATING LEG V UP, R
1 ALTERNATING LEG V UP, L
-STRETCH-
BUTTERFLY STRETCH https://youtu.be/4J7kbCmPScQ
SEATED SHOULDER STRETCH
https://youtu.be/XMsBC9-vSDs
SEATED TRICEP STRETCH
https://youtu.be/nbHOmIYMazk
LIZARD STRETCH
https://youtu.be/BSjh9I8xMX4
CrossFit 305, CrossFit A1A – CrossFit
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Buff Knuckles (AMRAP – Reps)
Alternating EMOM 32!
Min 1: V-Ups
Min 2: Kb Swings
Min 3: Goblet or Air Squats
Min 4: Flutter Kicks
Min 5: Floor Touch & JUMP HIGH!
Min 6: Mountain Climbers
Min 7: Bicycle Crunches
Min 8: High Knee Sprint in Place*
*When Coach Says DROP! Sprawl and get back up & Sprint!
CrossFit 262 – CrossFit
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Snatch (12×1 OTM)
Clean and Jerk (12×1 OTM)
Metcon (AMRAP – Reps)
4MIN AMRAP
4 POWER SNATCH
4 HANG SNATCH
4 OVERHEAD SQUAT
-1MIN REST-
4MIN AMRAP
4 POWER CLEAN
4 HANG CLEAN
4 FRONT SQUAT
-1MIN REST-
4MIN AMRAP
4 PUSH PRESS
4 PUSH JERK
4 SPLIT JERK
-1MIN REST-
(Rx 75/53)
(Rx+ 115/83)
