CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Pistols (1-1-1-1)
Skill Work.
Spend 15 minutes practicing pistols and pistol progressions.
Progressions:
Butt to Box (30/24/20/16)
Wall
Band assisted
Use feet up on plates as needed to adjust for ankle mobility.
Athletes may also stand on top of a box to adjust for lack of mobility.
Athletes should master a perfect pistol with a static hold in the bottom before attempting to bounce out of the bottom position.
Use clenched fists for any bottom position to drive tension into the body for a steadier drive and return to standing.
Metcon (3 Rounds for reps)
4 Min AMRAP
27 Calorie Row
27 Burpees
27 Pullups
Rest 4 Mins
4 Min AMRAP
21 Calorie Row
21 Burpees
21 Toes To Bar
Rest 4 Mins
4 Min AMRAP
15 Calorie Row
15 Burpees
15 Pullups
The goal is to get back to the rower on the AMRAPS
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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The Method Squat Mobility Test (AMRAP – Rounds)
Use this as a warm up or a repeatable test.
Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.
Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.
1. Quarter squat
2. Half Squat
3. Just Above Parallel
4. just Below Parallel
5. Hands up Below Parallel
6. PVC overhead squat (waiter hold if possible)
7. Narrow grip PVC overhead squat
8. Hands together PVC overhead squat
Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.
Back Squat (8-8-8-8)
45-55-65-75%
Single Leg RDL (10-10-10-10)
with dumbbells
5per side
“Sparkles” (Time)
4 Rounds For Time
9 Hang Power Snatch 95/63
15 Deadlifts 95/63
21 Box Jumps/Step Ups
RX+ = 135/83, Box Jumps
Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettleell swings & deadlifts.
Mobility 1 (No Measure)
Calves, ankles, forearms, hamstrings, lower back
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Squat Clean (1-1-1-1-1-1-1)
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (Time)
5 Rounds for time:
250m row
25 thrusters 35/20 dumbells
25 butterfly situps
25 overhead walking lunges 35/15
25 pushups
