CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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COPS N ROBBERS! (AMRAP – Reps)
Pretty simple formula here:
1 minute of work, 1 minute of rest
ALL OUT on EVERYTHING!
If you wanna have some fun, do the partner version and switch back and forth and trash talk your partner.
Solo version is just work/rest
—
3 rounds, GO HARD in every work minute!
Min 1: MAX EFFORT Air Squats
Min 2: Complete rest (RX+ Plank)
Min 3: MAX EFFORT Flutter Kicks
Min 4: Complete rest (RX+ Plank)
Min 5: MAX EFFORT BURPEES
Min 6: Complete rest (RX+ Plank)
Min 7: MAX EFFORT Sit ups
Min 8: Complete rest (RX+ Plank)
Min 9: MAX EFFORT double unders or rowing or high knee running or shuttle sprint
Min 10: Complete rest (RX+ Plank)
—
Ok, a half hour of intervals! Get after it in each minute – DO NOT take rest breaks inside of the work minute. PUSH.
For squats hold good form BUT move fast.
For Flutter kicks – try to vacuum the stomach and do big sets. Short breaks are ok, but no more than a 5 count.
For burpees hit the gas! We want BIG numbers here.
For sit ups, you should be able to go unbroken. Any type of sit up is ok.
For dubs/row/shuttle – this is a SPRINT! Act like you mean it.
Have fun, get loose, enjoy your Friday!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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🌮😸 TACOCAT’S REVENGE! (Time)
Tall Power Snatch, 20 reps
https://youtu.be/aPK6wE0fUEk
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Press, 20 reps
Cross Body Knee to Elbows, 20 Reps
https://youtu.be/18p5DWXvXZ8
Abmat Sit ups, 20 reps
Thruster, 20 reps
Rest 2 Minutes
Thruster, 20 reps
Abmat Sit Ups, 20 Reps
Cross Body Knee to Elbows, 20 reps
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Tall Power Snatch, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up (No Measure)
FUNKY JAMS! https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
BORED?
Still able to go outside and run?
Try this!
https://www.thedanplan.me/post/how-to-run-your-fastest-mile-ever
Ok – it’s April! WOW – ok.
Q2 – 2020 LETS GOOO!!!
Warm it up with 3 rounds of:
:30 Wall Sit
:30 Plank
:30 Lunge Hold (knee off ground)/side
:30 Russian Twists, no weight
You Are A Maniac (On The Dance Floor!) (AMRAP – Rounds and Reps)
4 rounds of:
Min 1 & 2: Run 2-400 meters, 100-200 double unders, Row 250-500 meters, 100 mountain climbers + 100 prisoner jacks + 50 jumping jacks, 2 minutes on an elliptical, shuttle sprints, etc etc etc
Pick something that will be challenging to finish in 2 minutes but that you can get done with a few seconds to transition!
Min 3 & 4: AMRAP of
3 burpees
6 V ups
Min 5: Rest, cool down, dance (yep, dance for rest. It’s fun – just sayin’)
The goal of this is to hit a pace of about 85% for the first round and then try to maintain that.
Score rounds of the AMRAP if you like keeping score. Don’t forget to sign in on the Wodify APP (you’ll help your coach!)
TABATA ABS! (No Measure)
Tabata Stomach Vacuum
https://youtu.be/f2PliOQHQ4c
into
Tababa Toe Touch Crunches
https://youtu.be/9w0U-9VNGys
into
2 minutes relaxation on your back, eyes closed.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up (No Measure)
2 minutes cardio of choice! Run, row, jump rope, burpees, jumping jacks, etc
into:
3 minute AMRAP
5 Plank to DownDog
5 push ups
5 squats
5 good mornings
SWOLE IS THE GOAL SIZE IS THE PRIZE and/or LONG N LEAN ATHLETIC MACHINE (Weight)
20 Minute EMOM
Min 1: 5-15 Squats
Min 2: 5-15 Bench Press/Overhead Press/Push Ups
Min 3: 5-15 Deadlifts
Min 4: 3-5 Janda Sit Ups (Anchor heels on the ground and use the abs – SLOW!)
https://youtu.be/Zyqgtb6zTFM
Ok, so…
You can spin this a few ways.
Both of them are basically the same, it will just depend on what you have as your goal.
1. For strength go for 5 reps and lift heavier, assuming you have the equipment.
2. For hypertrophy (muscle growth) do 10 reps at a challenging but not impossible weight
3. For muscular endurance and to get “toned” do 15 reps with light weight
For ALL options, slowing the movement down and concentrating on form is a good idea. Don’t bounce, don’t race, just move well.
If you’re limited by equipment use Time Under Tension to create stimulus.
https://www.thedanplan.me/post/what-is-tempo-training-and-what-does-it-do
Track the total of your heaviest sets if you’re keeping score.
Abdominal Resiliancy Test (Time)
60, 45, 30 & 15 seconds of:
Elbow Plank
Elbow Side Plank Right
Elbow Side Plank Left
Goal is NO REST – the clock keeps going and so should you!
This is 7 minutes and 30 seconds of Isometric/Static Magic – DO IT!
Do push up/straight arm planks if elbow planks bother you.
Finish with 2:30 of cobra and Lizard stretching and have the BEST rest of your day you can!
Score the total time you were able to stay up without resting.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up (No Measure)
This is THE Jeff playlist aka Everybodies Playlist:
https://open.spotify.com/playlist/1vDitSP8PT4r2fqEicMhSR
WARM UP!
Sets of 9, 6 & 3 reps in a circuit of:
Mountain Climbers
Plank to Down Dog
Push Ups
Air Thrusters
Plyo Jumps
Lateral Jumps, over a line
Girl Fight! (AMRAP – Reps)
3 rounds for reps of:
1 minute max reps each, followed by a minute of rest on the 6th minute. Total time, including rest is 18 minutes
Min 1: Thruster or Wall Ball
Min 2: KB or DB or Water Jug or Backpack Swing
Min 3: Lateral Jump Over
Min 4: Weighted Lunge
Min 5: Burpee or Up/Down or Squat Thrust
Rest (1 minute )
For thruster, use anything.
For lateral jump over use a line or an object – be careful with objects. You want to be fitter at the end of this!
For lunge any kind is acceptable – if you’re just starting don’t use weight.
For Burpees, choose a variation that allows you to keep moving the entire minute!
Count total reps if you’d like to score!
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
NON STOP ABS LETS GOOOO!!!!
Stretch Abs 2 – NO ABS ALLOWED (No Measure)
2 rounds, 5 minutes total
30 second Samson/side
30 second Lizard/side
30 second cobra
