CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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
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