Sunday

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 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
Use any object for the DB snatches!

Metcon (No Measure)

Jacked Tris, bro

3 Rounds

25 Box Dips

10 Bent Over Rows

10 Front Raises

Saturday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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

Freakazoid (Time)

15 – 12 – 9 – 6 – 3

Swings

Goblet Squats

Mountain Climbers (2 count)

Right into

– 2 minute cumulative plank-

(any way)

Right into

3 – 6 – 9 – 12 – 15

Step ups or Lunges (2 count)

Curl and Press

Up Downs

Metcon (No Measure)

BUNZ

2 Rounds

12 single leg glute bridges per side

24 glute pulses per side

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

424

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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424 FRIDAY!!!! (Time)

GET READY FOR NEXT TUESDAY!!!!! 12 YEAR ANNIVERSARY! 12,000 BURPEES WOOOOO

Full Demo & Scaling options video – watch this to come into class ready!!!

https://youtu.be/Dz9vi4vNEs0

-Warm Up-

:30 high knees

:30 butt kickers

:30 jumping jacks

:30 prisoner jacks

:30 toy soldiers

x 2

Then:

Light deadlift x 10

Light medium deadlift x 10

(if you only have one weight, slow it down on the way down!)

-Strength-

Conventional Deadlift 10-10-10

or

Sumo Deadlift 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. HEAVIER THAN LAST WEEK.

Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.

if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.

IF YOU NEED LESS REST plank between sets.

-Conditioning-

100 Double Unders

21 Burpees

75 Double Unders

15 burpees

50 Double Unders

9 Burpees

Modify doible unders to jumping jacks or single unders or high knees

Modify burpee to 2x sit ups

https://youtu.be/VsHmASSoYME

NOTE TIME

-Abs-

Illegal Beach Abs

6 minute AMRAP – get busy!

50 Flutter Kicks, 1 count

https://youtu.be/nEb-2uQTUqY

10 Side Plank Hip Raises Per Side

https://youtu.be/mxjvoUAQDpQ

bodyweight bananza

CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout

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Metcon

Metcon (No Measure)

Warmup:

2 rounds

30 seconds of each movement

shoulder circles

daisy pickers

air squats

plank

BODYWEIGHT BANANZA

(using a tabata clock)

4 rounds

pushup(scale to your knees)

plank

bicycle crunch

glute bridge

air squat or step back lunge

423

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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423 AMRAP EMOM (AMRAP – Rounds and Reps)

-Stretch Warm up

30 second Lizard/Per side

30 second Cobra

30 second Pigeon/Per side

30 second downward dog

-Then, abs for breakfast:

20 straight leg sit ups

20 supermans

20 flutter kicks, 2 count

2 rounds, movin to get warm

-Conditioning:

30 minute AMRAP on a 50:10 work:rest ratio EMOM (50 seconds of work, 10 seconds of rest every minute for 30 minutes, pick up where you left off)

20 4′ Burpee Broad jumps

20 Ice Skaters, 2 count

20 Hang Power Cleans

20 Floor Touch and Jump

20 V-Ups

Movement Demo and Scaling Options Video https://youtu.be/LuDKsTI7snU

-Finisher:

20 Turkish Get ups

https://youtu.be/vEaxAU21otE