hey hey hey – IT’S THE FIRST OF MAY!

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

THURSOMETRIC

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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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!

42920

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

12 years!!!!!

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

42720

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

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

10,000 push-up challenge AKA CHAD is a SADIST

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

421

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

BROOOOOOOOOOOOOOO

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

Saturday

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

SPACE IS THE PLACE

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

WODS WITH THREATENING AURAS

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

IS THIS A PRESSING ISSUE?

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

TWO FOR TUESDAY!!!!

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

HERE’S THE WHOLE ENCHILADA!

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

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 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.

Saturday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

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