best weight loss program Archives • Page 17 of 32 • Fit 305

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

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 A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

100 Double Unders

50 DB Walking Lunges (35/20)

50 Wall Ball (20/14)

100 Double Unders

40 DB Walking Lunges

40 Wall Ball

100 Double Unders

30 DB Walking Lunges

30 Wall Ball w/ SB

(Score is Time)

-Rest 3:00-

Clean and Jerk (1×1)

ON A 7:00 RUNNING CLOCK…

Build to a Heavy Single Clean & Jerk

(Score is Load)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 SETS

1:00 Run, Bike, Row, or Ski (increase pace each round)

10 PVC Pass-Thru (or Arm Circles)

10 PVC Presses (or Pike Push-Ups)

10 PVC Good Mornings (or Body Weight Good Mornings)

10 Alternating Groiners

10 Perfect Air Squats

10 Perfect Push-Ups*

10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP

2-3 SETS (w/ empty barbell or PVC- can also use DB)

5-7 Slow Deadlifts

5-7 Hang Power Cleans

5-7 Alternating Elbow Punches (each side)

5-7 Front Squats

5-7 Strict Press or Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS

:30 Hollow Flutters

:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Deadlift (5-3-1)

FOR LOAD

5-3-1

Deadstop Deadlift

(Score is Load)

*Take your time and build slowly to a heavy set of 5 the 3 the 1. Each Deadlift is performed with a “”deadstop”” :01 pause between each rep. This is not TNG and there’s no slamming bars.

Metcon (Weight)

5 SETS

10 Barbell Bent Over Row (1111)*

15 Slow Tuck-Ups

*Use same heavy load for all sets

(Score is Load)

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (w/ DB or Backpack)

8 Alt. Step-Ups or Bodyweight Lunges*

6 DB Strict Press

4 Cal. Bike Sprint or 10 Mountain Climbers

*Switch to Box Jumps at the 2:30 point

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Box Jumps

DB Push Press

Cal. Bike

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down

(No Measure)

Monday

Announcements

ZOOM LINK
https://zoom.us/j/795249387?pwd=L05zazdrZVN0Tkgxem1HNTRuZlVvZz09

password: 308567

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm it up (No Measure)

Hip Hop & a lil JT to close it out

https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP

2 rounds

30 second tension plank

30 double unders or high knees

25 jumping jacks

20 toy soldiers

15 air squats

10 pike push ups

Rest until everyone finishes the round then start together again with the plank when your coach starts you up!

Front Squat (10-10-10-10-10)

Alternating EMOM

Min 1: Squat

Min 2: Pull Up or Bent Over Row

For squats use anything. Barbell, Dumbbells, Kettlebells, MedBall, Chair, 5 gallon water jug, etc

For pulls ups, use a tree, a bar, etc

Bent over row can be barbell, dumbbells, kettlebells, gallon jugs, buckets of gravel, etc

Reverse Dragon Ball Zed (Time)

9, 15 & 21 reps of:

Front or Goblet or Air Squats

Hang Power Cleans or Swings or Bicep Curls

If your goal is fat loss, go light and go

fast. Purposely do 5 burpees after each set to increase cardiovascular output. Still use enough weight to stimulate.

If your goal is muscle gain go a little heavier and a little slower but still move with some urgency. Breaks are up to you, but strive to do less in this case.

If your goal is performance, strive to complete all 90 reps without stopping or dropping while using a challenging weight.

If your limited by equipment, the first method will work best.

8 minute time limit.

VAT 1 (No Measure)

3 rounds, no rest

30 seconds flutter kicks

30 seconds bicycle crunches

30 seconds flutter kicks

30 seconds v-ups

GET DOWN ON THE FLOOR AND GET THOSE ABS!

I’m Totally Doing Mobility 2.0 (No Measure)

1 min cobra

1 min pigeon/side

1 min lizard 🦎 stretch /side

https://youtu.be/yqLXYv3b8y8

DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Uptempo hip hop with a pinch of dance hall and rock

https://open.spotify.com/playlist/4n5TmNNhR205IGLGhSDRua

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 https://youtu.be/wRi5g8aBYDI

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 !