CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up (No Measure)

Uptempo hip hop with a pinch of dance hall and rock

3 rounds

10 touch and reach

10 windmills

10 hug yourselves

10 straight leg sit ups

10 squats

Static-O-Matic (No Measure)

4 rounds EMOM with a 50:10 Clock

Min 1: Wall Sit

Min 2: Handstand or pike or plank hold

Min 3: Vacuum Hold

Min 4: Goblet or Overhead Squat Hold

Min 5: Hollow Hold

Welcome to Isometric Land!

Today we will focus on static holds and positional integrity.

These holds build strength in position, making force in dynamic movement easier and better!

For the wall sit, sit to parallel with your back on a wall. Add weight by holding onto any object

For the handstand, pike or plank please feel free to mix & match

For the vacuum continue to breath but hold position. This is one of the most underused movements for building the “V” shape of your torso. It really, really works if applied regularly.

For the squat hold, use PVC, barbell, broom, single arm DB or KB, etc

For hollow hold, modify with one leg, etc

Stress Buster Minute (AMRAP – Reps)

1 Minute MAX Mountain Climbers, burpees or star jumps. Go for it here! Get A TON of reps! Blow off some steam
Do this right after the last hollow hold. No rest – straight in to it !

I’m Totally Doing Mobility in 2020 (No Measure)

1 minute per side Couch

1 minute per side Pigeon

1 Minute per side 8 point shoulder or standing pec stretch