CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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PVC Circle Warm Up (No Measure)
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Push It 22 (AMRAP – Rounds and Reps)
22 Minute AMRAP of:
25 Push Ups*
200 Meter Run
15 2 arm Dumbbell Swings 25/15
10 Dumbbell Burpees
Perfect Push Ups ONLY! No knees, use a box as needed. Dumbbell Burpee finishes with DBs hanging at side, no jump.
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
Wiseman Supplement 4 (Time)
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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PVC Circle Warm Up (No Measure)
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Push Press (5 x 6)
Empty Bar-60-65-70-75%
E2Min for 20 minutes, alternate a Push Press set with a set of 1 min max Russian Twists.
Push It (AMRAP – Rounds and Reps)
12 Minute AMRAP
50 Push Ups*
400 Meter Run
30 Kettlebell Swings 70/53
20 Burpee Pull Ups
10 Rope Climbs 15′
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
Wiseman Supplement 4 (Time)
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
TUESDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Warm-up (No Measure)
Hungry Hungry Hippos!
https://youtu.be/PwMDi-jAim0
Keep it Thoreau (AMRAP – Rounds)
5 Rounds for time of:
10 Toes to Bar
10 Box Jumps 24/20
Rest to 10 minutes
5 Rounds for time of:
20 Hang Dumbbell Snatch 50/35
40 Double Unders
Rest to 20 minutes
5 rounds for time of:
5 Burpees
120 yard shuttle run, 15 yard out & back
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Warm-up (No Measure)
Hungry Hungry Hippos!
https://youtu.be/PwMDi-jAim0
Keep it Thoreau (AMRAP – Rounds)
5 Rounds for time of:
10 Toes to Bar
10 Box Jumps 24/20
Rest to 10 minutes
5 Rounds for time of:
20 Hang Dumbbell Snatch 50/35
40 Double Unders
Rest to 20 minutes
5 rounds for time of:
5 Burpees
120 yard shuttle run, 15 yard out & back
MONDAY
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Warm-up (No Measure)
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
Goblet Squat (10 x 10)
EMOM 20
Even: 10 Goblet Squats
Odd: 20 plank Knees to Elbows
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
RELOADED 30/20 DBs
10 minute time limit
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
RELOADED 30/20 DBs
10 minute time limit
Wiseman Supplement 5 (No Measure)
Spend 5 minutes working on hip mobility while lying on your back.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Warm-up (No Measure)
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
Front Squat (5 x 6)
Empty Bar-60-65-70-75
E2M for 20 Min, alternate with 10 Kroc rows per side.
https://www.youtube.com/watch?v=SAMcarbfywA
https://www.t-nation.com/training/kroc-rows-101
Third Degree (Time)
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
10 minute time limit
Wiseman Supplement 5 (No Measure)
Spend 5 minutes working on hip mobility while lying on your back.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
If you plan on eating junk for the super bowl, perform 51 of each movement, calling out “Belly-check” loudly after each movement.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Power Snatch (2-2-2-2-2-2-2)
Back Squat (2-2-2-2-2-2-2)
Metcon
100 burpees (Time)
100 burpees
