Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Virtual Warm Up 11 (No Measure)
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Pop this on and just dance around the house ok?
https://youtu.be/bk6Xst6euQk
OK! yep yep
https://open.spotify.com/playlist/1ZB4jC6AzlSiFZlLrofljC
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2 minutes of cardio
Row, run, jump rope, jumping jacks. etc.
2 rounds of:
:30 Lizard Pose left
https://youtu.be/BSjh9I8xMX4
:30 Lizard Pose right
:30 Tension Plank
:30 Side Plank left
:30 Side Plank right
1 minute Push Up Test (AMRAP – Reps)
1 minute, max reps, break up as needed
These EMOMs are getting you Strong, OK?! (Weight)
Alternating EMOM 10
Min 1: Bench Press, Strict Press, Push Press, Strict HSPU or Push Ups, 10 reps (strict HSPU can be less reps)
Min 2: L-sit, L-Hang or V-Hold, 15-30 seconds depending on level
For presses, use any thing that will challenge you. One arm is ok, just get 10 per arm. Stay tight in the abs and glutes in any press.
For L-sits, use two sturdy objects, be careful. You can make the v-hold more difficult by holding weight in your hands or between your feet.
Challenge yourself but make the reps!
Sprint Chipper V (Time)
30 Lunge Steps
30 V-Ups
30 Air Squats
30 Hang Power Snatches
30 Squat Thrusts
RX+ = weighted lunges, weighted squats
For lunges, do any style. Step back, step forward, walking, alternate – or not.
For V-ups, you can do toes to bar if you have a pull up bar.
For hang power snatch, use ANYTHING! barbell, dumbbell, soup can, water bottle – you get it.
Squat thrust demo https://youtu.be/HsfHY2ewmcY
It’s a burpee without the push up & jump. Move quick!
7 minute cap! You better MOVE!!!
Stretch Abs 1 (No Measure)
60 second lizard/side
60 second hollow hold
60 second superman hold
60 second 8 point shoulder stretch/side
https://youtu.be/ZN1251eqMuQ
