CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks [155/105]|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks [135/95]|(95/65)
3 Lateral Burpee Over Bar
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with hard effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks (155/105)|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks (135/95)|(95/65)
3 Lateral Burpee Over Bar
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
3 Ring / 5 Bar Muscle Ups*
*Alternate b/t ring and bar every round. Perform 3 Ring MU and 5 Bar MU.
-Rest 5:00-
EMOM x 10 MINUTES
4 Strict / 8 Kipping Handstand Push-Ups*
*Alternate b/t strict and kipping HSPU. Perform 4 Strict and 8 Kipping HSPU.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull
8 Alt. Step-Overs (no weight)
4/4 Moose Antlers
:30 Tuck Hold
2:00 Rest … explain the DBL DB Snatch before the next round of the warm-up
1 ROUND
8 DBL DB Snatch
8 DB Step-Overs
8 Cat/Cows
:30 Hollow Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
8 DBL DB Snatch
8 DB Suitcase Box Step-Overs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – :40 MAX Tall Plank Alt. Shoulder Taps
MIN 2- 20 Hollow Rocks
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
4 ROUNDS (8:00 CAP)*
10 Scap Push-ups → 10 Push-ups
:30 OH Plate Hold
10 Up-Downs → 5 Burpees
:30 HS Hold or Wall Walk Hold
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Bench Press*
MIN 2 – :45 Plank Hold
*Start light and finish last set at workout weight.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
150 Bench Press (135/95)*
*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.
-15:00 Time Cap-
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 Rounds:
15 Jumping Jacks
6/6 Fire Hydrants
9 Drop Squats
Then:
2 Rounds
3 Inchworms
5 Front Squats (Pvc/Bar)
Strength
Front Squat (12 Minutes to build to Heavy Triple)
On a 12 minute running clock, build to a heavy triple front squat.
Metcon
Metcon (Time)
21 Calorie Row
21 Back Squats (115/83)
100 Double Unders
15 Calorie Row
15 Front Squats (115/83)
75 Double Unders
9 Calorie Row
9 Overhead Squats (115/83)
50 Double Unders
Recovery
Warm-up (No Measure)
1 Minute Couch Stretch Per Side
:30 Calf Stretch Per Side
3:00 Foam Rolling Legs/Glutes.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND of :40 Work // :20 Rest
Movement 1: Medicine Ball Front Squats
Movement 2: Scap Push-Ups
Movement 3: Medicine Ball Push Press (to a target)
Movement 4: Row
Movement 5: DB Hang Jump + Shrug (shoulders to ears!)
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 20 Wall Balls
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Row
MIN 4 – 15 Push-Ups
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
200m Run or 1:00 Bike
15 Banded Pull-aparts
10 Banded High Pulls
10 Banded Strict Press
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 4 Thrusters*
MIN 2 – 5-7 Pull-ups or Ring Rows
*Increase weight every other round. Work up to and past your workout weight.
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
Workout
Metcon (Time)
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
10 Sit-ups
STATION 2
EMOM
10 Burpees
STATION 3
AMRAP
10 DB Front Rack Lunges
10 Mountain Climbers
STATION 4
EMOM
10 Burpees
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.3 at max effort. Do not double up workouts…hit one with everything you’ve got.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
Workout
Metcon (Time)
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Think about your performance in the Open so far and what you want for the final 2 weeks.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
20 Single Unders
10 RKBS
20 Plank Shoulder Taps
10 Up-Downs
Strength
Metcon (AMRAP – Reps)
3 SETS
15 Box Dips
into…
MAX DBL KB Strict Press (35/26)
-Rest 2:00 b/t Sets-
Workout
Metcon (Time)
FOR TIME
100 Double Unders
800m Run
60 Sit-ups
40 KB Swing (70/53)
20 Burpees
100 Double Unders
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
:20 Bike (EZ → Mod → Hard)
4/4 DB Bent Over Row
6 DB Hang to Overhead
16 Plank Alt. Shoulder Taps
Workout
Metcon (AMRAP – Reps)
AMRAP x 14 MINUTES*
Max Cal. Bike
*Every 2:00 including 3-2-1 go, perform…
4 Ring Rows
6 Plate G2OH
8 Sit-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching / Mobility
Suggested Areas of Focus …
Barbell Quad Smash
Lat Smash on KB Horn
Foam Roll Back/Lats/Glutes/Hamstrings/Quads
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Wall Ball
20 Russian Twist
STATION 2
500m Row
Rest 1:00
Max Meters in Time Remaining
STATION 3
AMRAP
10 WB Lunges
20 Bicycle Crunches
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Strength
Squat Clean (1×3)
ON A 8:00 RUNNING CLOCK…
Build to Squat Clean for the Workout
*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.
Warm-up (No Measure)
Coach B’s Junkyard Dog Warm-up!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
View Public Whiteboard
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Walking Lunges
1:00 Wall Sit
STATION 2
1:00 Push-ups
:00 Tuck Hold
STATION 3
1:00 Mountain Climbers
1:00 Bear Crawl Hold
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
LINE DRILLS! 25′ Each…
Walking Knees to Chest
Walking Heel to Butt
Toy Soldiers
Running High Knees
Running Butt Kickers
Walking Forward Lunges
Bear Crawls
100m run
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
14 DB Push Press
14 DB Front Rack Alt. Lunges
14 Up-Downs over DB
CrossFit 262 – CrossFit
View Public Whiteboard
Snatch DL + Hip Snatch (8min EMOM (1+1))
Front Squat + Split Jerk (2+1)
Metcon (Time)
5 ROUNDS:
6 Burpees
9 Pull-ups
12 Lunges
15 Sit-ups
(Rx+ SUB 9min)
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Bike
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 “Synchro” Sit-ups
*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for weight)
1. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Overhead Squat
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Strict Press
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Bench Press
*Perfect mechanics and moderate loading. Stay below the loading for the OHS from earlier in the week. Move with purpose…these are not meant to be heavy.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
AMRAP X 5 MINUTES
P1: Row
P2: 30 Mountain Climbers
20 Jumping Jacks
10 Plate Deadlifts
Partner Strength
Metcon (Weight)
3 SETS
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
P1 Completes…
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-Downs
P2 Completes…
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Row
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Row
25 “Synchro” Sit-ups
*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Row 2 minutes building in intensity, then:
3 Rounds building in weight:
5 Down Dog to Up Dog
5 Lizard Rotations/Side
10 Daisy Pickers
5 Deadlifts
Workout
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm it on up (No Measure)
1 minute couch /side
1 min pigeon /side
1 min deep squat hold
50 jumping jacks
10 air squats
10 deadlifts PVC or empty bar
10 hang power clean
10 thrusters
10 overhead squats
10 knees to chest
10 abmat sit ups
10 push ups
10 strict pull ups -or- bar in rack/feet on floor assisted pull ups
FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
If you’re signed up for The Open please do the class warm up and then prepare yourself and work with your coach.
🌮 🐱TACOCAT 🐱 🌮 (Time)
Thrusters, 20 reps (75/53)
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Squats, 20 reps
Cindy, 2 Rounds
Abmat sit ups, 20 reps
Toes to Bar, 20 reps
Rest 2 Minutes
Toes to Bar, 20 reps
Abmat Sit Ups, 20 Reps
Cindy, 2 Rounds
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Thrusters, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Play a Game!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
10 Wall Balls
10 KB Sumo DL High Pull
*Every 2:00 including 3-2-1 go, perform…
40 Alt. Mountain Climbers
Optional Finisher
Warm-up (No Measure)
2-3 SETS
5 Jefferson Curls
20 Alt. Plank Wall Ball Rolls
15 KB Good Mornings
