Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Pick It Up!!! (Time)
WOD DEmo & Scaling Options
https://youtu.be/2U2waQEsRu8
-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
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
T”iger Blood Plus”
5 Rounds
Run 200*
10 Clean & Jerks**
*or Row 250 or 100 Double Unders or 100 high knees or 100 prisoner jacks (CARDIO!!!)
**Use a Barbell or 2 dumbbells or 1 dumbbell or a kettlebell or a sandbag or a log
-Abs
6 minute AMRAP – get busy!
50 Flutter Kicks, 1 count
10 Side Plank Hip Raises Per Side
Announcements
Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
430 (AMRAP – Rounds)
Full WOD Demo
https://youtu.be/K38JIMVTEDM
-Warm Up
1 minute jump rope or any cardio
30 seconds hollow plank
3 rounds
-Strength
6 x 10 Push Ups @31×1
on a 75 second clock
(0, 1:15, 2:30, 3:45, 5:00, 6:15)
-Conditioning
Isometric 16 EMOM
Min 1: Hollow hold
Min 2: Squat or Overhead Squat Hold
Min 4 L-sit or Tuck sit or V-hold
Min 3: Plank or Headstand
Beginner 20-30 seconds
Intermediate 30-40 seconds
Advanced 40-55 seconds
-Supplement
3 Rounds:
15 Glute Bridges
15 Bicep Curls
-Stretch
Cross Body Shoulder :30/side x 2
Neck/Upper Trap :30/side
Neck tuck :30
-Extra Credit
Run 20-40 minutes easy. Enjoy the fresh air. Prepare to close out this week with a burner!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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429 Short & Sweet (Time)
WOD demo & scaling options:
https://youtu.be/LawylGkjDLY
-Warm Up-
21-15-9
-Flutter kicks, 2 count
-Double unders or single unders or penguin drill
-Bicycle crunches, 2 count
– Double Unders or single unders or penguin drill
-Strength-
6 minute EMOM
:30 Strict Press or Bench Press
:30 Rest
-Conditioning-
21-15-9
Power Snatch
Lateral Hop, 2 count
Note time. This is a sprint!
-Abs-
5 x 10
The Ultimate V-Up
1 V-Up
1 Alternating Leg V-up, L
1 Alternating Leg V-up, R
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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12 MORE (AMRAP – Rounds)
WARM UP
12 LUNGES
12 AIR SQUATS
12 KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
12 JUMPING JACKS
BRIEF THE WOD AND START!
30 MINUTE EMOM
MIN 1: 12 JUMPING LUNGES + 12 AIR SQUATS
MIN2: 12 SWINGS + 12 SIT UPS
MIN3: 12 BURPEES + 12 DOUBLE UNDERS
GOOD LUCK!
THE BEST SCALING FOR THIS IS TO SKIP THE SECOND MOVEMENT, SO ONLY DO LUNGES, SWINGS & BURPEES.
IF YOU HAVE THE FITNESS – LOAD THE LUNGE + SQUATS, LOAD THE SIT UPS, JUMP HIGH ON BURPEES AND DOUBLE THE DUBS.
COUNT TOTAL NUMBER OF ROUNDS COMPLETED.
FINISH WITH 12 MINUTES OF SHARING YOUR BEST MEMORIES OF THE 12 YEARS OF 305!
HAPPY BIRTHDAY TO ALL OF YOU – BECAUSE WHETHER YOU KNOW IT OR NOT, YOU’RE A PART OF THIS!
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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TRUTH SERUM (Time)
WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
STRENGTH
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.
GET STRONG!!!! If you only have one weight add more reps and slow it down!
PICK ONE:
Barbell front squat
https://youtu.be/uYumuL_G_V0
-or-
Dumbbell front squat
https://youtu.be/B86Zj72LwzA
-or-
Goblet squat
https://youtu.be/2gP2F7ryJnU
Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!
CONDITIONING:
“TRUTH SERUM”
21-15-9
THRUSTERS
THRUSTERS
ALL SETS MUST BE UNBROKEN. YOU MUST PUT THE WEIGHT DOWN BETWEEN SETS. IF YOU BREAK ON ANY SET, RESTART THAT SET. REST AS NEEDED. BE WISE.
Wait, what?
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 21 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 15 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Pick the weight up, 9 Thrusters, put the weight down.
Done.
😈
ABS!!! – you know this routine if you’ve been showing up! Smash right through it!
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 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
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
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
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
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
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Weight)
-WARM UP-
3 MINUTES PRACTICE DOUBLE UNDERS OR JUMPING JACKS OR RUNNING OR ROWING OR BIKING OR DANCING. CARDIO – GET WARM – DO IT.
3 ROUNDS
10 FLOOR TOUCH SQUAT & REACH
https://youtu.be/GVOGGjInAKw
10 ARMY WINDMILLS
https://youtu.be/aA4BkcBeaXk
10 STANDING KNEE TO ELBOW
https://youtu.be/z1fwSujYhX8
10 AIR OVERHEAD PRESS & PULL DOWN
https://youtu.be/Yp7Ah1-VUgs
-STRENGTH-
6 rounds:
:30 press (10-12 reps)
:30 rest
Heavier than last week. If you don’t have more weight pace slightly slower than last week.
-CONDITIONING-
“10,000” AKA CHAD IS A SADIST
10 rounds for time:
10 PUSH UPS
20 AIR SQUATS
-ABS-
FLOORCORE VOL 1
https://youtu.be/fQVa0JghiT4
20 SEC STRAIGHT LEG HOLD
10 LEG RAISE
20 RUSSIAN TWISTS
40 FLUTTER KICKS
-ALL POSITIONS HOLD ‘V’ AS SEEN IN VIDEO-
-STRETCH-
THREE MINUTE MOBILITY
:30 PIGEON/SIDE
:30 DOWN DOG
:30 CHILDS POSE
https://youtu.be/nMp3MlTz9fA
:30 THREAD THE NEEDLE/SIDE
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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421 FIERCE! (No Measure)
EYYYY! OK!!!
–
DANCE TO THIS:
https://youtu.be/QHDRRxKlimY
——
THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-WARM UP-
ISOMETRICS ALTERNATING EMOM 12!
MIN 1: HOLLOW HOLD
MIN 2: SUPERMAN
MIN 3: PLANK
MIN 4 : WALL SIT
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
SKILL/CONDITIONING EMOM 16
MIN 1: PULL UPS OR BENT OVER ROWS
MIN 2: DOUBLE UNDERS OR MOUNTAIN CLIMBERS
MIN 3: HANDSTAND OR TENSION PLANK
MIN 4: SHUTTLE SPRINT, ROW, BIKE, HIGH KNEES, JUMPING JACKS, ETC – CARDIO!
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
-FINISHER-
WITH LIGHT WEIGHT!
USE WATER BOTTLES, 2.5# WEIGHTS, VERY LIGHT DBS, ETC. GO LIGHT AND HAVE PERFECT FORM!
✅3 sets ✅
🤓10 bent over raise (rear delt)
👍🏼10 front raises/side (anterior delt)
🚀10 side raises (medial delt)
🍑10 turn out bicep curls
🚀10 triceps kick backs
https://www.youtube.com/watch?v=n1xK_je-IeE
Abs for rest: 10 bench crunches, then 10 more per each side.
SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD
-FINISHER-
5 X 10 ‘THE ULTIMATE V-UP’
1 V-UP
1 ALTERNATING LEG V UP, R
1 ALTERNATING LEG V UP, L
-STRETCH-
BUTTERFLY STRETCH https://youtu.be/4J7kbCmPScQ
SEATED SHOULDER STRETCH
https://youtu.be/XMsBC9-vSDs
SEATED TRICEP STRETCH
https://youtu.be/nbHOmIYMazk
LIZARD STRETCH
https://youtu.be/BSjh9I8xMX4
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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🌳420 BROOOOOOO 🌳 (Time)
WARM UP
3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation
https://youtu.be/Yz9-z090VQY
6 Push up to T
https://youtu.be/J5nuJ8kYgsE
STRENGTH
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.
PICK ONE:
Barbell front squat
https://youtu.be/uYumuL_G_V0
-or-
Dumbbell front squat
https://youtu.be/B86Zj72LwzA
-or-
Goblet squat
https://youtu.be/2gP2F7ryJnU
CONDITIONING:
“420 BROOO”
4 Rounds for time of:
20 Step Back Lunge Steps
20 Sit Ups
20 Hang Power Snatch
20 Single Leg Burpees, no Push Up
https://youtu.be/_Y1zjJvDmoU
Add weight to lunges & sit ups as desired. Snatch can be barbell, dumbbell or kettlebell.
If Single leg burpees are not a good fit, do squat thrusts https://youtu.be/SK9mxl_9e_0
😈
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
Hope For Kenya (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups
Sub pull ups with bent over rows, banded pull downs, bicep curls, or any other pulling motion!
Brovember 8 (No Measure)
12 Single Arm DB Row, per side, heavy
12 Front raises, light
12 lateral raises, light
60 seconds of bicycle crunches as rest
Use any heavy object for rows. Use any light objects for front and side raises!
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.
10 Burpees
Metcon (No Measure)
3 Rounds of:
1:00 Wall Sit
1:00 Walkouts with Push Up
Workout
Metcon (Time)
For Time
50 Deadlifts
50 Sit Ups (any kind)
50 Step Ups or Single Leg Glute Bridges
50 Single Arm Thrusters
This is the CrossFit Support Your Local Box final workout. Rx weights are 50/35 lb dumbbells but use any object to make it work!
Abs
Metcon (No Measure)
3 Rounds Of:
:45 Side Bends per Side
:45 Superman Hold
:45 Rest
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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417 – HIT THOSE HAMMIES (Time)
3 MINUTES OF:
:30 JUMPING JACKS
:30 BUTT KICKERS
:30 HIGH KNEES
INTO 3 ROUNDS OF:
10 GOOD MORNINGS
10 STEP BACK LUNGES
10 GROINERS
https://youtu.be/ZIbpWbE24kM
10 PLANK TO DOWN DOG
https://youtu.be/o6aPDLFYBZE
-STRENGTH-
DEADLIFT
10-10-10-10-10
Alternating EMOM w/ 10-15 V-Ups
-CONDITIONING-
30-20-10
JUMPING, WALKING OR STEP FORWARD LUNGES
MOUNTAIN CLIMBERS
CROSS BODY V-UPS
https://youtu.be/x-wx0rWIfPE
-ABS-
100 RUSSIAN TWISTS, NO WEIGHT & FAST
50 CRAB TOE TOUCHES
https://youtu.be/xlGl1sdgDEE
30 HOLLOW ROCKS
https://youtu.be/p7j02V1fIzU
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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RED LIGHT GREEN LIGHT THERAPY (AMRAP – Rounds and Reps)
WARM UP
FOR 5 MINUTES, COACH WILL CALL OFF DIFFERENT EXERCISES.
WHEN HE SAYS GREEN LIGHT GO!!!!
WHEN HE SAYS RED LIGHT STOP!!!
INTO:
5 ROUNDS
5 SQUATS
5 PUSH UPS
(WARM UP PACE)
-CONDITIONING-
‘THERAPY’
30 BURPEES
30 EYE LEVEL SWINGS
30 180 BROAD JUMPS 4’+
https://youtu.be/u7bTjFJKdds
30 TATERZ
https://youtu.be/v2R_w2dvEmY
-OR-
HANG SQUAT CLEANS
https://youtu.be/YZUdVyVV3uI
-OR-
HANG MEDBALL CLEAN
https://youtu.be/qLapafs_wUc
25 MINUTE AMRAP
50:10 WORK:REST RATIO
50 seconds of work, 10 seconds of mandatory rest every minute.
GO HARD.
ABS
4 MINUTES
20 SECONDS – FLUTTER KICKS
10 SECONDS – HOLLOW HOLDS
STRETCH
PIGEON :30 PER SIDE
THREAD THE NEEDLE :30 PER SIDE
https://youtu.be/CdcnRcIihPY
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Another shot at Annie! (No Measure)
WARM UP
100 single unders or prisoner jacks
100 high knees and overhead punch
https://youtu.be/CkJZNLHlvbs
20 Air Push Press (focus hard on form here – work on driving weight into the midfoot and transferring power direct overhead)
20 Air Squats, focus on form
10 Up Down (no push up burpee)
STRENGTH
6 rounds
Max Reps to :30
Rest :30
Push Press or Strict Press or Handstand Push Ups (pick one and stick with it).
CONDITIONING
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
https://youtu.be/CWaiZxgrBGY
If you can’t do double unders do 2x singles or high knees and overhead punch
ABS
https://youtu.be/a8RVHwbNpzE
4 rounds
22 Push Up Plank Knee to Elbow
22 Elbow Plank Kick Backs
STRETCH
:30 PEC STRETCH/SIDE
https://youtu.be/BZgBr3gdV8E
:30 CROSS BODY /SIDE
https://youtu.be/FRbctG7b2SQ
:30 TRICEP STRETCH/SIDE
https://youtu.be/zzvDO56B0HE
:30 COBRA
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
This is here if you’d like to keep track of your Annie time. If you already have a benchmark time, use whatever type of sit ups you’d like…just don’t do these…
https://youtu.be/tuxp0MWCFOI
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!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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🌮😸 TACOCAT’S REVENGE! (Time)
Tall Power Snatch, 20 reps
https://youtu.be/aPK6wE0fUEk
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Press, 20 reps
Cross Body Knee to Elbows, 20 Reps
https://youtu.be/18p5DWXvXZ8
Abmat Sit ups, 20 reps
Thruster, 20 reps
Rest 2 Minutes
Thruster, 20 reps
Abmat Sit Ups, 20 Reps
Cross Body Knee to Elbows, 20 reps
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Tall Power Snatch, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀