Saturday
CrossFit A1A, CrossFit 305 – CrossFit
Weightlifting
Power Clean (2-2-2-2-2-2-2)
DEATH SPRINT (Time)
50 CALORIE ROW
40 WALLBALLS
30 BURPEES
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Metcon
CHIPPERVALS I (No Measure)
ON A 3 MINUTE CLOCK PERFORM:
500 METER ROW
400 METER RUN
200 METER SINGLE ARM FARMERS CARRY 35/26
30 GOBLET SQUATS
100 METER SLED PUSH Z(WEIGHT TBD)
60 RUSSIAN KBS 35/26
20 4 FT BURPEE BROAD JUMP
PERFORM IN ANY ORDER YOU’D LIKE. SCALE FOR MOVEMENTS TO TAKE NO LONGER THAN 2 MINUTES.
Friday
CrossFit 262 – CrossFit
Escape the Orca (Time)
With a partner. 1 partner working at a time, must be done in order but switch off however you want.
1k Row
50 Pull Ups [C2B]
1k Row
50 Burpees
1k Row
30 Toes to Bar
1k Row
30 Devil’s Presses (40s/25s)[50s/35s]
1k Row
10 Rope Climbs
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
100m Run
Into…
1 ROUND
10 KB Deadlift
5/5 KB Strict Press
10 Glute Bridges
5 Broad Jumps
1 ROUND
10 KB Swings
5/5 KB Push Press
5 Burpee Broad Jumps
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
200m Run
10 DBL Russian KB/DB Swing
600m Bike
10 DBL KB/DB Snatch
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
6/6 Single Leg KB Romanian DL
20 Alt. Deadbugs
(No Measure)
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
MAX Box Jumps
STATION 2
MAX Cal Bike
STATION 3
MAX Push-Ups
STATION 4
MAX Cal Row
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (4 Rounds for distance)
FOR MAX METERS*
5:00 Row
-Rest 2:30-
4:00 Row
-Rest 2:00-
3:00 Row
-Rest 1:30-
2:00 Row
*Reset rower before each effort.
(Score is Meters Each Round)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
JUNKYARD DOG WARM-UP
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
then…
3 ROUNDS — 3 REPS OF EACH…
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
Extended Warm-up
Clean and Jerk (Heavy 1-Rep)
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
(Score is Load)
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
Front Squat (3×7)
3 SETS
7 Front Squats (12×1)
*Use load from 20-Rep Max from last week’s Front Squat. :02 pause at the bottom of each squat.
-Rest as Needed b/t Sets-
(Score is Load)
“FLIGHT SIMULATOR” (Time)
FOR TIME
5-10-15-20-25-30-35-40-45-50..and back to 5 by 5 reps
Double Unders
*All sets must be performed unbroken.
-15:00 Hard Cap-
(Score is Total Time)
Friday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 second push up plank
10 supermans
5 strict pull ups
3 rounds:
5 strict press, empty bar
5 deadlift, building
Workout
Deadlift (5-5-5-5-5)
Keep getting stronger!!!
Strict Press (5-5-5-5-5)
Alternate with Deadlifts or do them after – coaches choice.
The French Quarter (Time)
21- 15- 9 of:
Hang Power Cleans
Burpees
Pick a weight you can do unbroken with great form and move efficiently.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP X 6 MINUTES
10/8 Cal Row
10 Air Squats
10 Groiners
8 Lunges
8 Jumping Squats
Strength
Front Squat (5-5-5-5)
5-5-5-5
Tempo Front Squat (2111)
(Score is Weight)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
12/10 Cal Row
5 Front Squats (155/105)|(95/65)
-12:00 Hard Cap-
(Score is Time)
Lifting Thursdays
CrossFit 262 – CrossFit
SNATCH PULL + HIP SNATCH (3×3 @ 60-70%)
Power Clean (1-1-1-1…)
50-60-70%x2
75%x1
3×1@80%
Clean Pull (3×3@95% of clean)
Single Leg RDL (3×8-10 per leg)
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Med Ball Deadlift
5 Med Ball Front Squat
10 Bodyweight Reverse Lunges
20 Plank Med Ball Taps
Workout
Metcon (Time)
8 ROUNDS FOR TIME
10 Med. Ball Squat Clean
12 Med. Ball Reverse Lunges
14 Med. Ball Plank Rolls
-16:00 Hard Cap-
(Score is Time)