GET SWOLE BRO

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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.

OH YOU THOUGHT IT WAS SKWAT DAY HUH?

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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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)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max DB Deficit Push-Ups

1:00 Max DB Renegade Row

STATION 2

1:00 Max DB DL

1:00 Max DB Power Clean

STATION 3

1:00 Max DB Strict Press

1:00 Max DB Push Press

STATION 4

1:00 Max Burpees

1:00 Max Burpee Box Jump

Sunday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA KB DL

5/5 Single DB Front Squats

5/5 Single DB Thrusters

20 Mountain Climbers

Strength

Metcon (Weight)

3 SETS*

8 SA KB or DB Deadlifts

8 SA KB or DB Cleans

8 SA Front Rack KB or DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS*

8 SA DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

100′ KB Farmer Carry (70/53)|(53/35)

15 DBL KB Deadlifts

25 Wall Balls (20/14)|(14/10)

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

(Score is Time)