Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
Play a Game!
into…
2 SETS – Barbell Warm-up
7 Romanian Deadlifts (slight bend in the knee)
7 Bent Over Rows (focus on engaging the lats)
7 Back Squats (focus on sitting back and engaging the posterior chain)
7 Conventional Deadlifts (from below knee to standing)
Strength
Deadlift (10-8-6-4-2)
10-8-6-4-2
Deadlift
-Rest 1:30 b/t Sets-
Workout
Metcon (3 Rounds for time)
3 SETS
20 Wall Balls (20/14)
10 Deadlifts (185/135)
200m Run
-Rest 1:30 b/t Sets-
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
A. CONDITIONING
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
1 Strict Pull-up
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
**Vest optional for workout.
Finisher
Metcon (No Measure)
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
NOT FOR TIME
200m Walking Lunge
400m KB Farmer Carry (70/53)
200m Walking Lunge
Saturday
CrossFit A1A, CrossFit 305 – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
Plate G2OH
Plate Hops
-into-
2 ROUNDS
SA RKBS
SA KB Strict Press
Plate OH Hold
Strength
Shoulder Press (5-5-5-5-5)
5-5-5-5-5
Strict Press
-Rest 1:30 b/t Sets-
Workout
Metcon (Time)
FOR TIME
30 Strict Press (45/35)
into…
10 ROUNDS
10 Kettlebell Swing (53/35)
7 Push-ups
Joe’s 70th
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps
Metcon
Joe Pulizzano’s 70th (Time)
With a partner, switching off as desired [Rx+ solo mission]
7 Rounds of:
1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders
Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Jog
25’ Bear Crawl
8/8 Single Arm Shoulder Press
8/8 Single Arm Suitcase DL
Workout
Metcon (Time)
FOR TIME
18-15-12-9-6-3*
DB Deadlifts
DB Push Press
*200m Run after each full Set (workout ends with 200m run)
-15:00 Hard Cap-