Thursday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MINUTE CAP)
10 Alt. V-ups
10 Good Mornings
10 RKBS
10 Step-ups/overs
Strength
Deadlift (4-4-4-4-4-4-4-4-4-4)
EMOM x 10 MINUTES
4 Deadlifts*
*Increase weight every other round. Keep weight moderate.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Deadlifts (115/75)
15 Sit-ups
10 Box Jump-Overs (24/20)
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
10 Step-ups then…
Max DB Thrusters
STATION 2
10 DB Deadlifts then…
Max DB Thrusters
STATION 3
Recovery Bike (Easy)
STATION 4
Max Distance Bike (Hard)
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (5 MINUTE CAP)
ROUND 1:
:30 Row (Arms only)
5/5 Single Arm Ring Rows
10 Tempo Air Squats (33×1)*
ROUND 2:
:30 Row (Legs only)
5/5 Single Arm Ring Rows
10 Air Squats
ROUND 3:
:30 Row (Arms & Legs)
10 Ring Rows
10 Jumping Squats
Workout
Metcon (5 Rounds for reps)
EVERY 2:30 FOR 5 SETS
14/10 Cal. Row
10 Ring Rows
Max Wall Balls in remaining time
-Rest 1:00 b/t Sets-
Thursday/Active Recovery
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
*** OPEN ATHLETES ***
Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down.
Warm Up:
3 Rounds of:
50 Single Unders
8 Track Swings all directions both legs
10 Hanging Knee Raises
10 PVC Thrusters
Workout
Metcon (AMRAP – Reps)
20 Minute EMOM:
1: Wall Sit
2: 10 Toes to Bar
3: 50 double Unders
4: Max Wall Balls (20/14)
5: Rest
Score is total Wall Balls
Cool down
Metcon (No Measure)
Spend 5 minutes Foam Rolling calves/ quads/ glutes/ back/ shoulders.
Then:
1 Minute Lizard per side
1 Minute Pigeon per side
1 Minute Twisted Cross per side.
Jill’s 40th Birthday WOD! Love you Jill!
CrossFit 305, CrossFit A1A – CrossFit
Metcon
Jill’s Butt blast (6 Rounds for reps)
Tabata:
Jumping lunges
Russian KBS 53/35
rest 1 minute
Double Unders
Butterfly Sit-ups
rest 1 minute
Air Squats
Burpees
Score for each round is the single lowest total of a round of exercise. e.g. on air squats you do 20/20/20/20/20/5/7/20 your score would be 5 for Air Squats.