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

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!

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