Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
504 (Time)
-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 10
:30 work/:30 rest each movement
Min 1: Front Squat
Min 2: Navy Seal Push Ups
One Navy Seal Push Up=
One Push up, right knee up
One Push up, left knee up
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
21-15-9
Hang Power Clean or swing
Push Press or push up
V-Ups or sit ups
Mountain Climbers, 2 Count or 50m sprint
-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side
-Stretch
Last week of this amazing stretch! Enjoy it.
🧘🏻♀️
Cobra https://youtu.be/JDcdhTuycOI
Down Dog https://youtu.be/ayQoxw8sRTk
Lizard https://youtu.be/BSjh9I8xMX4
Pigeon https://youtu.be/tYY-cqNjuVA
Savasana https://youtu.be/SfAoPVt64LE
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Top-Down Warm Up:
50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
10 Burpees
Metcon (No Measure)
3 Rounds of:
1:00 Wall Sit
1:00 Walkouts with Push Up
Workout
Metcon (Time)
For Time
2 Rounds:
100 Mountain Climbers (2 count)
75 Weighted Russian Twists (2 count)
50 Single Leg Glute Bridges (1 count, don’t rush)
25 Push Ups
Abs
Metcon (No Measure)
3 Rounds Of:
:45 Side Bends per Side
:45 Superman Hold
:45 Rest
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
TRAMUP (No Measure)
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
Strength
Metcon (No Measure)
Five Giant Sets!
5x MegaSet
MegaSet=
20 Bicep Curls
20 Strict Overhead Press
20 Bent Over Rows
Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.
Use any object you have, if your object is too heavy then drop the number of reps down.
Conditioning
Metcon (AMRAP – Reps)
12 Minute EMOM
(:20/:10/:20/:10)
1: Burpees
2: Jumping Lunges
3: Bicycle Crunches
Minute one – :20 max burpees, :10 rest, :20 max burpees, :10 rest.
Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.
Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.
Repeat 4 times for a total of 12 minutes.
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Pick It Up!!! (Time)
WOD DEmo & Scaling Options
https://youtu.be/2U2waQEsRu8
-Warm Up
:30 high knees
:30 butt kickers
:30 jumping jacks
:30 prisoner jacks
:30 toy soldiers
x 2
Then:
Light deadlift x 10
Light medium deadlift x 10
(if you only have one weight, slow it down on the way down!)
-Strength
10-10-10
or
Sumo Deadlift 20-20-20
As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets. HEAVIER THAN LAST WEEK.
Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.
if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.
IF YOU NEED LESS REST plank between sets.
-Conditioning
T”iger Blood Plus”
5 Rounds
Run 200*
10 Clean & Jerks**
*or Row 250 or 100 Double Unders or 100 high knees or 100 prisoner jacks (CARDIO!!!)
**Use a Barbell or 2 dumbbells or 1 dumbbell or a kettlebell or a sandbag or a log
-Abs
6 minute AMRAP – get busy!
50 Flutter Kicks, 1 count
10 Side Plank Hip Raises Per Side
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
430 (AMRAP – Rounds)
Full WOD Demo
https://youtu.be/K38JIMVTEDM
-Warm Up
1 minute jump rope or any cardio
30 seconds hollow plank
3 rounds
-Strength
6 x 10 Push Ups @31×1
on a 75 second clock
(0, 1:15, 2:30, 3:45, 5:00, 6:15)
-Conditioning
Isometric 16 EMOM
Min 1: Hollow hold
Min 2: Squat or Overhead Squat Hold
Min 4 L-sit or Tuck sit or V-hold
Min 3: Plank or Headstand
Beginner 20-30 seconds
Intermediate 30-40 seconds
Advanced 40-55 seconds
-Supplement
3 Rounds:
15 Glute Bridges
15 Bicep Curls
-Stretch
Cross Body Shoulder :30/side x 2
Neck/Upper Trap :30/side
Neck tuck :30
-Extra Credit
Run 20-40 minutes easy. Enjoy the fresh air. Prepare to close out this week with a burner!
