Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Plank Hold → Hollow Hold (MIN 4)

MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5)

MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN 6)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :50 Max Sit-Ups

MIN 2 – :40 Max Ring Rows

MIN 3 – :30 Max Cal. Row

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 DB Floor Press in Glute Bridge Hold

5-8 Pike-Ups on Rower

Tuesday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

Start with some Panda, take it from there: https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP

5-10-15 yard shuttle of:

1 – jog

2- run

3 close to a sprint

Coaches: make 3 – 6 lanes and use a 1:1 or 1:2 work:rest rate. Hand touch on lines.

2 ROUNDS:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Workout

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Row

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Log your weight for the Front Squat.

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 Bike Sprint

1:00 Max Push-ups

STATION 2

1:30 Row or Bike @ Moderate Pace

STATION 3

:30 Bike Sprint

1:00 Max Push-ups

STATION 4

1:30 Row or Bike @ Moderate Pace

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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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)

1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)

Then go into…

2-3 ROUNDS:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Workout

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Log your weight for the Front Squat.

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for distance)

FOR QUALITY

4 SETS

1:30 Max Distance HS Walk*

-Rest as needed b/t Sets-

*Set-up a course with 5×5′ increments and approach as you would an Open workout. If you fail during the walk, go back to the start of that increment. Take adequate rest b/t sets.

Tuesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Bike/Row (start :20 easy→ :20 moderate→ :20 hard)

Then go into…

2-3 ROUNDS:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Workout

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike/Row/Ski

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Log your weight for the Front Squat.

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for distance)

FOR QUALITY

4 SETS

1:30 Max Distance HS Walk*

-Rest as needed b/t Sets-

*Set-up a course with 5×5′ increments and approach as you would an Open workout. If you fail during the walk, go back to the start of that increment. Take adequate rest b/t sets.

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike @ Moderate Pace

:30 Easy, recovery pedal

-REST :30-

2 ROUNDS

:30 Air Squats

:30 Rest

:30 Single DB Squats (light weight)

-REST :30-

1 ROUNDS

:30 Burpees

:30 Rest

:30 Hollow Rocks

Workout

Metcon (Time)

6 ROUNDS FOR TIME

:15 Assault Bike Sprint

:45 Recovery Pedal

-Rest 2:00-

4 ROUNDS FOR TIME

:30 Max DB Squats

:30 Max Air Squats

-Rest 2:00-

2 ROUNDS FOR TIME

:40 Max Burpees

:20 Max Hollow Rocks

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing

:20 Single Unders → :20 High Jumps → :20 Double Unders

:20 Fast Single Unders → :20 Penguin Taps → :20 Double Unders

:30 DBL DB Overhead Hold→ 10 Alt. DB Press → 10 DB Strict Press

Strength

Push Press (3-3-3-3-3-3-3-3)

EMOM x 8 MINUTES

3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (Time)

6 ROUNDS FOR TIME

50 Double Unders

300m Row

12 Push Press (95/65)

Monday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

5 minutes of stretching.

DO NOT RUN 400 METERS. I repeat – do not run 400 meters.

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar (can jump over Jump Rope if needed)

20 Single Unders (or 10 DU)

Michael & Danny’s playlist:

https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press (115/75)|(75/55)

30 Box Jump (20 or less)

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

20 Mountain Climbers

10 DB Deadlifts

STATION 2

AMRAP

40 Double Unders

10 DB Push Press

STATION 3

AMRAP

:30 Plank

10 DB Russian Swings

STATION 4

AMRAP

:30 Hollow Hold

10 DB Lunges

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 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)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar (can jump over Jump Rope if needed)

20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press (115/75)|(75/55)

30 Box Jump (20 or less)

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for reps)

FOR QUALITY

2 SETS

1:00 Alt. DB Snatch (50/35)

-Rest 1:00 b/t Sets-

into…

2 SETS

1:00 DB OH Walking Lunge (50/35)*

-1:00 Rest b/t Sets-

*:30 on L-arm / :30 on R-arm.

**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar (can jump over Jump Rope if needed)

20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

10 Calorie Row

20 Push Press (75/53)[115/73]

30 Box Jump (20in.)

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for reps)

FOR QUALITY

2 SETS

1:00 Alt. DB Snatch (50/35)

-Rest 1:00 b/t Sets-

into…

2 SETS

1:00 DB OH Walking Lunge (50/35)*

-1:00 Rest b/t Sets-

*:30 on L-arm / :30 on R-arm.

**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.

Sunday – REST DAY or ACTIVE RECOVERY

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Cal Bike

10 Samson Lunges

10 Barbell Deadlifts

5 Bar Facing Up-Downs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

30/20 Cal Cal Bike

20 Back Rack Lunges (95/65)

10 Bar Facing Burpees

Strength

Metcon (No Measure)

POST WORKOUT STRENGTH

5 SETS

10 Slow V-Up + Tuck-Up*

*1 Rep = 1 V-Up + 1 Tuck-Up

-:30 Rest b/t Sets-

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND…

:30 at each station, non-stop:

-Jumping Jacks

-Up Downs

-Sit Ups

-Mt. Climbers

Then in teams of 3…

AMRAP x 2 MIN

P1 – 2 Burpees + 1 Push-Up

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 50m Jog Relay

P2 – KB Farmer’s Carry Hold

P3 – Rest

AMRAP x 2 MIN

P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*

P2 – KB Farmer’s Carry Hold

P3 – Rest

Workout

Metcon (AMRAP – Reps)

PARTNER WORKOUT*

IN TEAMS OF 3…

AMRAP x 10 MINUTES

Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES

Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES

Max DB “Lungesters” (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

Run 400m

Rest :30

Run 400m

STATION 2

AMRAP 2:00 Burpee Box Jump Over

1:00 Rest

AMRAP 2:00 Burpee Box Jump Over

STATION 3

1:00 Double Unders

AMRAP 3:00 DB Devil’s Press

1:00 Double Unders

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Russian Swings

10 Jumping squats

50ft* High Knees → Butt Kicks → 100m Run

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 KB Sumo Deadlift High Pulls

MIN 2 – 10 KB Goblet Alt. Step-Ups

MIN 3 – 200m Run

Optional Finisher

Warm-up (No Measure)

2-3 SETS

40 Alt. Hollow Flutter Kicks (20 per leg)

5-8 Push-Ups @31X1*

*Main focus here is on the :03 descent

Saturday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

8 ROUNDS*

(TABATA Style :20 on/:10 off)

Rounds 1 & 2: Plate Deadlifts

Rounds 3 & 4: Shoulder Taps

Rounds 5 & 6: Plate Press

Rounds 7 & 8: Up-Downs

*Perform at a moderate pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

Rest 3:00

AMRAP x 4 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

Rest 2:00

AMRAP x 2 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops