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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Rotator Cuff and Scap Warm up 1 (No Measure)
Row or Run 500m
3 sets of 10 reps:
TLLT with 2.5 or 5lb plate max
Shoulder circles 2.5 or 5lb plate max
Scapular retraction with band
Band assisted pec stretch 1 min/side
3 Rounds to increase heart rate
30 Second pull-up hold at 90*
10 Air Squats
A: Pull EMOM 171 (AMRAP – Reps)
Every minute, on the minute for 10 minutes complete 1-5 reps of a hard pull up or bar muscle up. Pick a rep count and scaling option you can complete each round without failing. Note total rep count and scaling.
B: Death by Double Burpee (Time)
Perform 2 burpees the first minute, 4 burpees the second minute and so on until you’re unable to complete the allotted work in time. Score as rounds plus reps. Example: Athlete gets 14 burpees, but only gets to 13 in the next minute. Score is 7+13.
C: Get Abs or Die Trying (AMRAP – Reps)
12 minute Tabata
Sit Ups, 8 rounds
Hollow Hold, 8 rounds
Sit Up, 8 rounds
Score is all sit ups. Standard is butterfly, shoulder blades touch in back, hands touch in front of feet.
RX = completion of all rounds of Hollow Hold
D: 4×500 meter row (4 Rounds for time)
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.