SUNNNDAAAYYYYY
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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.
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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)
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
Workout
The Abdominal Enchilada Sandwich (AMRAP – Reps)
5 SETS
5 minute AMRAP
10 Burpees w/ High Jump
20 Straight Leg Sit Ups*
30 Plank Knee to Elbows
40 Flutter Kicks
Then in remaining time…
Max Wall Balls or Thrusters or
Box Jumps or Step Ups or Air Squats
(Score is Total Reps of last movement, or just go hard!)
Touch the ceiling/sky/top of bunker on burpees!
Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.
If you’d like to make this more difficult and want to do more abs, use a 2 count.
Cool down
Warm-up (No Measure)
Stretch n Abs
:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
250m Row
10 Hollow Rocks
10 DB Lunges
STATION 2
AMRAP
15/12 Cal Bike
10 Ring Rows
10 DB DL
STATION 3
AMRAP
20 Double Unders
10 Med Ball Cleans
10 DB Strict Press