CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
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
View Public Whiteboard
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
View Public Whiteboard
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
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up (No Measure)
Moderate tempo, moving as a group as much as possible:
10 Leg Swings Front/per leg
10 Leg Swings Side/per leg
10 Arm Circles Small
10 Arm Circles BIG
10 Windmills
10 Touch and Reach
50 Jumping Jacks
10 Plank to DownDog
50 Mountain Climbers
10 Push up
10 Squats
5 Burpees
REST!
Me & My Virtual Beer Gut (Time)
Three Rounds For Time:
30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)
Then, right into:
2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees
Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!
Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!
I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
10 Bootstrappers
10 Pike to Push -Up
10 Deadbugs
Into…
2 ROUNDS
5/5 SA DB Thrusters
5/5 SA DB Deadlift
10 Up Downs
10 V-Ups or Tuck Ups
Workout
Metcon (No Measure)
EMOM x 5 MINUTES
MIN 1 – 10 Wall Balls or Single DB Thrusters*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 4 DB Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number
(…8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 5 MINUTES
MIN 1 – 15 Backpack Thrusters
*Every minute, increase reps by 5…if fail, stick with final number
(…20-25-30-35)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 4 Backpack Up-Downs*
*Every minute, increase reps by 4…if fail, stick with final number
(…8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 – 10 V-Ups or Tuck-Ups*
*Every minute, increase reps by 5…if fail, stick with final number
(…15-20-25-30)
(No Measure)
