CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
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)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Clean & Jerk
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
AMRAP
1 Up/Down
1 Jump Squat
STATION 3
AMRAP
4 Sit-ups
4 Hollow Rocks
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
8 Up-Downs
16 Alt Prisoner Step-Ups **
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
Heavy Holds: Sandbag hold/front rack hold/kettlebell farmers carries/kettlebell front rack/weighted wall sit/DB overhead holds
C. STRENGTH / GYMNASTICS
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Clean & Jerk
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Push Press
STATION 2
Max DB Sumo Deadlift
STATION 3
Max Flutter Kicks
STATION 4
Max DB Floor Press
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
200m Run/Row
15 Hang Power Snatch (65/45)[95/63]
15 Overhead Squat
15 Push Ups [HSPU]
400m Run/Row
15 Push Ups [HSPU]
15 Overhead Squat
15 Hang Power Snatch
200m Run/Row
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
C. STRENGTH / GYMNASTICS
Snatch (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Snatch
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
