CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Reps)
Warm Up:
Run! Fast! for 2:00
If you get back too soon, do high knees fast!
Then:
3 Rounds
10 Birddogs
10 Side Plank Rotations Per Side*
10 Push Up To down Dog
*https://www.youtube.com/watch?v=RXlHKL_NEN8&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=10
Strength:
5 Rounds of
:30 Pressing (Strict Press, Push Press, Bench Press, Pushups)
:30 Rest
:30 Pulling (Pull Ups, Bent Over Rows, Bicep Curls)
:30 Rest
Metcon:
15 Minute AMRAP
1: Wall Balls or Thrusters
2: Step Ups or Glute Bridges or Split Squats
3: Toe Touch Crunches https://youtu.be/zlcZE5Ct-oA
4: Run/Row/Bike/Double Unders HARD
5: Rest
Stretch:
Coaches Choice 5 Minute Stretch Routine
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up
3 Rounds:
15 Jumping Jacks
Lateral Duck walk 5 steps each direction *
10 Windshield Wipers**
Duck Walk: https://www.youtube.com/watch?v=3Kjfu4D86hM&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=76
Windshield Wipers: https://www.youtube.com/watch?v=KMxwL9yXTnE&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=17
Skill EMOM 15
Work about 45 seconds in each minute.
1: 1/1 Turkish Get Up
2: Handstand, Wall Walk, Pike Push Ups, Headstand
3: L-Sit, L-Hang, Tuck sit or hang
4: Walk Outs w/ pushup
5: Grok Squat
Metcon:
For Time
40-30-20-10
Kettlebell Swings
Single Leg V Ups (2 Count)
Every minute (including 0:00) 5 floor touch and HIGH jumps.
You get interrupted by the floor touch and jumps, then right back where you left off on the For Time.
15 Minute Time Cap.
Stretch
1 Minute Wide Leg Hamstring Stretch
1 Minute Child’s Pose
:30 8 Point Shoulder Stretch per side.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Reps)
WARM UP
12 SAMSON LUNGES, PER LEG
12 PAUSE AIR SQUATS
12 DEADLIFTS
12 RUSSIAN KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
12 FAST 2 COUNT JUMPING JACKS
Metcon:
4 Minutes on, 1 Minute off for
25 Minutes (5 Rounds)
60 Double Unders or Jumping Jacks
30 Russian Twists (2 Count)
then AMRAP:
10 Burpees
10 Bent over Rows (any object)
10 Push Press (any object)
Every new round start with the 60 dubs and 30 russian twists buy in, then go into the AMRAP (starting at the beginning).
Score will be total reps completed across all amraps.
Ab Supplement:
100 Crab Cross Body Toe Touches
https://www.youtube.com/watch?time_continue=3&v=8AvqI6jxbas&feature=emb_title
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Rounds and Reps)
-WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
-Strength
Alternating EMOM 12
Min 1: :45 Second Wall Sit
Min 2: 10 Front Squats (heavy or slow)
Minute 3: 10 Hollow Rocks then rest for wall sits
Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!
-Conditioning
14 Minute AMRAP
10 Step back lunges to high knees per side (https://www.youtube.com/watch?v=extwj0TKGX8)
20 Plank Cross Body Knee to Elbows
10 Push Ups
20 Light Squat Cleans/Taters
-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side
-Stretch
🧘🏻♀️:30 on Each
Child’s Pose
Thread the needle Right
Thread the needle Left
Pigeon Right
Pigeon Left
Wide Leg Hamstring Stretch
Narrow Leg Hamstring Stretch
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Extended warm up:
400m run or 2:00 any other cardio
2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)
400m run or 2:00 any other cardio
Metcon
Metcon (Time)
Jackie Goes Crazy
For Time:
1k Row – or – 800m Run – or – 250 Double Unders – or – 4:00 Any Other cardio (go hard)
50 Thrusters (use any object)
30 Up Downs (burpee without pushup)
Metcon (No Measure)
Jacked Tris, bro
3 Rounds
25 Box Dips
10 Bent Over Rows
10 Front Raises
