CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
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
Hope For Kenya (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups
Sub pull ups with bent over rows, banded pull downs, bicep curls, or any other pulling motion!
Brovember 8 (No Measure)
12 Single Arm DB Row, per side, heavy
12 Front raises, light
12 lateral raises, light
60 seconds of bicycle crunches as rest
Use any heavy object for rows. Use any light objects for front and side raises!
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
50 Deadlifts
50 Sit Ups (any kind)
50 Step Ups or Single Leg Glute Bridges
50 Single Arm Thrusters
This is the CrossFit Support Your Local Box final workout. Rx weights are 50/35 lb dumbbells but use any object to make it work!
Abs
Metcon (No Measure)
3 Rounds Of:
:45 Side Bends per Side
:45 Superman Hold
:45 Rest
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
417 – HIT THOSE HAMMIES (Time)
3 MINUTES OF:
:30 JUMPING JACKS
:30 BUTT KICKERS
:30 HIGH KNEES
INTO 3 ROUNDS OF:
10 GOOD MORNINGS
10 STEP BACK LUNGES
10 GROINERS
https://youtu.be/ZIbpWbE24kM
10 PLANK TO DOWN DOG
https://youtu.be/o6aPDLFYBZE
-STRENGTH-
DEADLIFT
10-10-10-10-10
Alternating EMOM w/ 10-15 V-Ups
-CONDITIONING-
30-20-10
JUMPING, WALKING OR STEP FORWARD LUNGES
MOUNTAIN CLIMBERS
CROSS BODY V-UPS
https://youtu.be/x-wx0rWIfPE
-ABS-
100 RUSSIAN TWISTS, NO WEIGHT & FAST
50 CRAB TOE TOUCHES
https://youtu.be/xlGl1sdgDEE
30 HOLLOW ROCKS
https://youtu.be/p7j02V1fIzU
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
RED LIGHT GREEN LIGHT THERAPY (AMRAP – Rounds and Reps)
WARM UP
FOR 5 MINUTES, COACH WILL CALL OFF DIFFERENT EXERCISES.
WHEN HE SAYS GREEN LIGHT GO!!!!
WHEN HE SAYS RED LIGHT STOP!!!
INTO:
5 ROUNDS
5 SQUATS
5 PUSH UPS
(WARM UP PACE)
-CONDITIONING-
‘THERAPY’
30 BURPEES
30 EYE LEVEL SWINGS
30 180 BROAD JUMPS 4’+
https://youtu.be/u7bTjFJKdds
30 TATERZ
https://youtu.be/v2R_w2dvEmY
-OR-
HANG SQUAT CLEANS
https://youtu.be/YZUdVyVV3uI
-OR-
HANG MEDBALL CLEAN
https://youtu.be/qLapafs_wUc
25 MINUTE AMRAP
50:10 WORK:REST RATIO
50 seconds of work, 10 seconds of mandatory rest every minute.
GO HARD.
ABS
4 MINUTES
20 SECONDS – FLUTTER KICKS
10 SECONDS – HOLLOW HOLDS
STRETCH
PIGEON :30 PER SIDE
THREAD THE NEEDLE :30 PER SIDE
https://youtu.be/CdcnRcIihPY
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Another shot at Annie! (No Measure)
WARM UP
100 single unders or prisoner jacks
100 high knees and overhead punch
https://youtu.be/CkJZNLHlvbs
20 Air Push Press (focus hard on form here – work on driving weight into the midfoot and transferring power direct overhead)
20 Air Squats, focus on form
10 Up Down (no push up burpee)
STRENGTH
6 rounds
Max Reps to :30
Rest :30
Push Press or Strict Press or Handstand Push Ups (pick one and stick with it).
CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
https://youtu.be/CWaiZxgrBGY
If you can’t do double unders do 2x singles or high knees and overhead punch
ABS
https://youtu.be/a8RVHwbNpzE
4 rounds
22 Push Up Plank Knee to Elbow
22 Elbow Plank Kick Backs
STRETCH
:30 PEC STRETCH/SIDE
https://youtu.be/BZgBr3gdV8E
:30 CROSS BODY /SIDE
https://youtu.be/FRbctG7b2SQ
:30 TRICEP STRETCH/SIDE
https://youtu.be/zzvDO56B0HE
:30 COBRA
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
This is here if you’d like to keep track of your Annie time. If you already have a benchmark time, use whatever type of sit ups you’d like…just don’t do these…
https://youtu.be/tuxp0MWCFOI
