CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Have athletes grab a light DB…
EMOM x 6 MINUTES
Min 1 — Row (EZ→Mod)
Min 2 — 3/3 SA DB Burpee
Min 3 — 6/6 BW Lunges
Min 4 — Row (Mod→Hard)
Min 5 — 6/6 SA DB Push Press
Min 6 — 6/6 DB Front Rack Lunge
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 5/5 Single Arm DB Devil’s Press
MIN 3 – 10/10 Single DB Front Rack Reverse Lunges*
*Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders.
(No Measure)
***HOME VERSION***
EMOM x 15 MINUTES
MIN 1 – :45 Max Run, Bike, or Row for Distance
MIN 2 – 10 Backpack Devil’s Press
MIN 3 – 20 Alt Reverse Backpack Lunges
(No Measure)
Optional Finisher
Metcon (No Measure)
2 SETS
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
20 Box Jumps
*Rest remainder
STATION 2
30 Wall Balls
*Rest remainder
STATION 3
20 Alt. DB Snatches
*Rest remainder
STATION 4
50 Double Unders
*Rest Remainder
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
MUSIC FOR YOUR EARS & BRAIN!
https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO
OR – play any playlist in Spotify or other platform while you workout in Zoom!
On a phone or computer you should be able to hear both.
2 Rounds of:
:30 second Jumping Jacks
:30 second Prisoner Jacks
:30 second Plank (any type)
:30 Push Ups
:30 Squats
:30 Interpretive Dance
THEN
2 ROUNDS OF
10 Air Squats
10 Push Ups
Plank to 2 minutes
Slow and controlled so your coach can see your form! Squats should take about 30 seconds, push ups should take about 30 seconds. Finish with plank. Rest on knees as needed.
Workout
REVERSE AB SANDWICH (AMRAP – Rounds and Reps)
4 Rounds
45 seconds of work
15 Seconds of rest
—–
Max Burpees
50 Flutter Kicks, 1 count
20 SIde Plank Hip Raises Left
20 Side Plank Hip Raises Right
Mountain Climbers
Max Thrusters
—
Score is TOTAL Burpees & Thrusters. Make sure to put your score in Wodify!
If you can’t do burpees do Down-Ups (No push up burpee). You can also walk back and up instead of jumping.
For Thrusters use Barbell, Dumbbells, Kettlebells, Furniture, Animals, and/or an other ODD object!
VIRTUAL EXTRA CREDIT 1 (No Measure)
STRETCH!!!!
Your Coach will lead you through a great total body stretch.
—-
EXTRA CREDIT FOR TODAY
4 x 400 meter run on a 3 or 4 minute clock. Blow off some steam and run pretty quick!
If you’re part of the Run Your Fastest Mile Ever Group get your first or 2nd session of the week in. If you’re not, you can join here for a plan to run your FASTEST MILE EVER!
https://www.facebook.com/groups/RunYourFastestMileEver/
—
CAN’T OR DON’T RUN?
Let’s go for the pump, ok bro?
21-15-9
Turn Out Bicep Curls
Diamond Push Ups
Go for the pump, bro.
You got this – ALL YOU – all you.
—
No running? Don’t want guns? Wanna get that booty poppin?
GREAT!
3 rounds:
10 split squats/side
10 stiff legged dead lifts (use any weighted object)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Athletes will grab a light KB (lighter than workout weight)
Review movements as you take athletes through the warm-up
1 ROUND
20 Single Unders
10 KB DL
:20 Plank
30 Fast Singles
10 Russ. KBS
30 Marching Plank*
20 Slow Singles
10 Amer. KBS
20 Bicycle Crunches
:20 Double Under Practice
*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
20 Russian KBS
30 Mountain Climbers
10 American KBS
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice
(Score is Rounds + Reps)
***HOME VERSION***
AMRAP x 16 MINUTES*
20 Russian Swing w/ Backpack
30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)
(Score is Rounds + Reps)
