CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
KAMIKAZE (Time)
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
KAMIKAZE PLAYLIST! https://open.spotify.com/playlist/3VkX9pU2BfgI507xu6KGOW
CrossFit 262 – CrossFit
View Public Whiteboard
Push Press (4 x 5, Building to between 75 and 80%)
In between each set perform 10 side bends per side with KB or DB.
Metcon (Time)
6 Rounds of:
6 Strict HSPU
6 Ring Dips
30 Double Unders
Right into:
50/35 Calorie Row/Bike/Ski
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Back Squat (8-8-8-8-8)
Alternating EMOM with 10-50 double unders (this is practice, not cardio). Squats can build or be same across. Form before load ALWAYS.
BRO – PLAY THIS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
HOLD ON (Time)
21-15-9
Russian KB Swing
Pull Ups
into…
12-9-6
American KB Swing (as able)
Pull Ups
Scaled – lighter KB, ring rows & jumping pull ups or vertical ring pulls
RX – 53/35, chin over into chest to bar
RX + 70/53, chest to bar into bar MU
16 minute time cap – for each rep you don’t finish add 1 second to 16 minutes.
CrossFit 262 – CrossFit
View Public Whiteboard
Monk (AMRAP – Reps)
12 Minute Cap:
1 Mile Run
50 Box Jump Overs
Max Cleans (165/113)[225/158]
Score is total cleans completed.
ABS GONE RAD (No Measure)
3 rds
Min 1- bicycle crunches
Min 2- Windshield Wipers (on floor)
Min 3- Plank
Min 4- rest
CrossFit 262 – CrossFit
View Public Whiteboard
Front Squat + Back Squat (6 – 6 – 6 – 6 – 6)
5 x 2+4 @ 65, 70, 75, 80, 85% of max front squat.
Build to heavier than last week
Open Intervals 1 (Time)
Every 3:00 for 18 Minutes (2:15 Time Cap Each Round)
10 TTB
10 Burpees Over Bar
10 Thrusters (95/63)
Score is slowest round.
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
LETS GET IT!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Triple Dipple (Time)
Three Rounds for time of:
Run 800 meters
30 Goblet Lunges
20 Push Ups
Scaled – 35/26 or less all the way down to no weight, push ups to a box
RX – 53/35, strict push ups
RX + – 70/53, handstand push ups
20 minute time limit. Scale runs to make time cap. Row as needed.
