CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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
