Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Workout
Chicharron (Time)
Run 1 mile
60 Sit Ups
60 Bar Touch Burpees*
Run 800 Meters
30 Sit Ups
30 Bar Touch Burpees
Run 400 Meters
15 Sit Ups
15 Bar Touch Burpees
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Row
8/8 SA KB Strict Press
8/8 Single Leg Step Ups*
Workout
Metcon (Time)
3 ROUNDS FOR TIME
9 Push-Ups
12 KB SDHP
15 Single KB Alt. Step-Ups
-10:00 Hard Cap-
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – DBL DB Gun Hold
MOVT 2 – DB Tricep Extension
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Row
MIN 2 – :30 up-downs
MIN 3 – :45 Plank
Workout
Metcon (Time)
2 rounds
200 meter farmers carry 53/35
500 meter run
25 burpees
25 calorie row
25 Kb swings
25 goblet squats
Saturday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
30 KB Swings
40 Toe 2 Bar or v-Ups
40 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
-32:00 Time Cap-
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds)
EMOM UNTIL FAILURE*
2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)
*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
:30 Row (EZ → Mod → Hard)
10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings
10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.
-32:00 Time Cap-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR QUALITY
10:00 Practice HS Walk
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 2
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 3
1:30 Recovery Bike
2:00 Max Plank
1:30 Recovery Bike