CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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TRIPLE TUESDAY (Time)
In 6 minutes, as many rounds and reps as possible of:
6 STEP BACK LUNGES
https://youtu.be/I1IvDQibYLU
6 Clean & Jerk -or- Curl & Press
https://youtu.be/Cw0YyyJ8Tgw
https://youtu.be/2KKNkCuMo8I
Rest 2 minutes
In 6 minutes, as many rounds and reps as possible of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges, no weight
Rest 2 Minutes
2 Minutes Floor Touch to Jump DOOO ITTT!
Can’t Jump? Substitute with Plank Knee to Elbows!
Straight into
Two rounds of:
60 second plank
60 seconds of plank glute kick backs
https://youtu.be/ELJ-14EdAHM
60 seconds of Single leg romanian Deadlifts
https://youtu.be/GoKjrvJi-Iw
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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GET STRONG – GET CONDITIONED – EAT SMART – GET ABS (AMRAP – Rounds and Reps)
STRENGTH
****NEW CYCLE****
FRONT SQUAT 10-10-10
-OR
Goblet Squat 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.
IF YOU NEED LESS REST plank between sets.
Barbell front squat
https://youtu.be/uYumuL_G_V0
Dumbbell front squat
https://youtu.be/B86Zj72LwzA
Goblet squat
https://youtu.be/2gP2F7ryJnU
-CONDITIONING-
3 SETS OF:
4 Minute AMRAP
–
10 PUSH UPS
https://youtu.be/3W7f0siOnqw
20 HAND RELEASE CROSS BODY KNEE TO ELBOW
https://youtu.be/Ndl3ZU7XLAs
10 DIPS
https://youtu.be/HCf97NPYeGY
20 HIGH KNEES (2 COUNT)
https://youtu.be/DfjpR6dzLVg
REST 1 MINUTE
🤖 START where you left off
This is an upper body burner. Try to go unbroken on push ups for a slong as possible.
If 10 is too many, switch to a chair, counter or wall push up. 90% of people will need to do this if moving with proper intensity.
Move quickly but with great form
RX+ may do double unders in place of high knees, but this is designed to be fast transitions – 1 mistake max per set, move on to high knees quickly if you’re making too many mistakes.
😈
ABS!!!
3 rounds
20 Rocky sit ups
https://youtu.be/9btyTxzlgk0
20 flutters, 2 count
https://youtu.be/nEb-2uQTUqY
20 russian twists, 2 count
https://youtu.be/ge9mfMNSr-k
🧘🏻♀️
STRETCH
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
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
Support Your Local Box Workout 2 (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
Sub double unders with penguin taps or line hops. Go hard!
Brovember 7 (Calories)
3 sets:
50 Box Dips (hit these fast and pump your triceps, bro)
50 Box Crunches (sit on a box, pick your legs up and pull your knees to your chest, go quick and blow out your abs, bro)
Repeat this mantra: abs n tris abs n tris abs n tris abs n tris. Note number of calories you think you burned.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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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.
Workout
Metcon (Time)
10-9-8-7-…-1
Tuck Jumps*
Hand Release Pushups or Overhead Presses
It’s harder than it looks 🙂
*Tuck jump is full squat then jump and tuck legs up. Scale to a jumping squat without tuck.
Abs
Ohlsen Abs (No Measure)
3 Rounds of
:45 Straight Let Sit Ups
:45 Heel Touch Sit Ups
:45 Hollow Hold
:45 Russian Twists
1:30 Rest
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!
