Mondayz

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warmup:

400m run/row

then 2 rounds:

Down Dog-> Lizard R

Down Dog-> Lizard Left

Down Dog-> Pigeon R

Down Dog-> Pigeon L

10 Fire Hydrants per side

5 “quarter, half, full” air squats

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Strength: 10 Minute EMOM

1: 8 Weighted Squats any way

2: Plank or Handstand hold

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Metcon:

14 Minute AMRAP

10-20-30…

Mountain Climbers (2 Count)

Bicycle Crunches (2 Count)

Push Ups

Single or Double Arm Push Presses

10s the first round, 20s the second round, 30s the third… etc.

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Stretch

:45 Per Stretch

Quad or Couch Stretch

Thread the Needle

8 Point Shoulder Stretch

Monday

CrossFit 262 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

We’re slowly going to start using TRIIB. Go to triib.com and try to login with your wodify credentials (you may need to click “forgot password” and reset it). Workouts will be posted in both apps for a while until we fully transition to Triib.

Warmup:

400m run/row

then 2 rounds:

Down Dog-> Lizard R

Down Dog-> Lizard Left

Down Dog-> Pigeon R

Down Dog-> Pigeon L

10 Fire Hydrants per side

5 “quarter, half, full” air squats

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Half the class will start with Strength while half the class starts with the metcon, then we’ll switch.

Strength: 15 Minute EMOM

1: 8 Back Squats

2: Plank or Handstand hold

3: Rest

Recommended percentage 60% – 70% of 1RM.

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Metcon:

15 Minute AMRAP

10-20-30-40-…

Calorie Row

Push Ups

Dumbbell Push Press (50/35)

10s the first round, 20s the second round, 30s the third… etc.

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Stretch

:45 Per Stretch

Quad or Couch Stretch

Thread the Needle

8 Point Shoulder Stretch

SUNNNDAAAYYYYY

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

Moderate tempo, moving as a group as much as possible:

10 Leg Swings Front/per leg

10 Leg Swings Side/per leg

10 Arm Circles Small

10 Arm Circles BIG

10 Windmills

10 Touch and Reach

50 Jumping Jacks

10 Plank to DownDog

50 Mountain Climbers

10 Push up

10 Squats

5 Burpees

REST!

Me & My Virtual Beer Gut (Time)

Three Rounds For Time:

30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)

Then, right into:

2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees

Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!

Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!

I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)

30 seconds Lizard on hands

30 seconds Lizard on elbows

30 seconds Lizard w/ rotation

Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.

LIFTURDAY

CrossFit 262 – CrossFit

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Snatch (12×1 OTM)

:03 PAUSE @KNEE

Clean and Jerk (8×1 OTM )

:03 PAUSE @KNEE ON CLEAN & @CATCH ON JERK

Metcon (Time)

3 ROUNDS:

400M ROW

15 POWER CLEAN

10 PUSH JERK
Rx 50% of TODAYS CLEAN & JERK

Sats

CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Reps)

WARM UP

12 SAMSON LUNGES, PER LEG

12 PAUSE AIR SQUATS

12 DEADLIFTS

12 RUSSIAN KB OR DB SWINGS

12 SIT UPS

12 PUSH UPS

12 FAST 2 COUNT JUMPING JACKS

Metcon:

4 Minutes on, 1 Minute off for

25 Minutes (5 Rounds)

60 Double Unders or Jumping Jacks

30 Russian Twists (2 Count)

then AMRAP:

10 Burpees

10 Bent over Rows (any object)

10 Push Press (any object)

Every new round start with the 60 dubs and 30 russian twists buy in, then go into the AMRAP (starting at the beginning).

Score will be total reps completed across all amraps.

Ab Supplement:

100 Crab Cross Body Toe Touches

https://www.youtube.com/watch?time_continue=3&v=8AvqI6jxbas&feature=emb_title