Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Jump Rope

1:00 Hollow Hold

STATION 2

1:00 Box Step Ups

1:00 Push-up Plank

STATION 3

1:00 Max Cal Bike

1:00 Bent Over Row

STATION 4

1:00 Max Cal Row

1:00 DB Strict Press

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Alt. Lunge → Box Step-Ups

Min 2 – Elbow Plank → Push-Up Plank

Min 3 – KB Deadlift → Goblet Squats

Strength

Metcon (No Measure)

4 SETS

50m DB Filly Lunge

25 Glute Bridge-Ups

-1:00 Rest b/t Sets-

Workout

Metcon (Time)

3 ROUNDS FOR TIME

100m KB Farmer Carry (53/35)

15 DBL KB Deadlifts

20 Single KB Box Stepovers (20″)

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS*

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold Press

50ft OH Carry*

-10min Cap-

*Increase pace each round

**Hold both DBs overhead as athletes walk the 50ft

Workout

Metcon (Time)

FOR TIME

800m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

400m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

200m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling Focus on Upper Back and Lower Legs

Saturday

CrossFit 305, CrossFit 262, CrossFit A1A – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

50’ Shuttle Jog

6 Box Step-Ups

4 Ring Rows

Workout

Metcon (4 Rounds for time)

EVERY 4:00 FOR 4 SETS

400m Run

12 Russian KBS (Heavy)

9 Ring Rows

6 Box Jumps

Saturday

CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

1000m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean (50/35)|(35/25)*

750m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean

500m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean

*This is a modified version of Sunday’s NC60. In this workout, perform the HSPU to the standard from the Feb 2019 Open.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

8 Plank Jump Tucks**

8 Kip Swings

8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed