Tuesday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Mountain Climbers

5/5 DB Deadlifts

5/5 SA DB Bent Over Row

5/5 SA DB Hang Power Clean

Strength

Hang Power Clean (4×3)

4×3

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 ROUNDS

18/14 Cal Bike

12 Hang Power Cleans (135/95)|(95|65)

(Score is Each Round for Time)

Tuesday

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Distance)

EVERY 3:00 FOR 4 SETS

200m Run

Max Distance HS Walk in Remaining Time

(Score is Lowest Distance)

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

Row 200m

Max Strict HSPU in Remaining Time

(Score is Lowest Rep Count)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Clean (10RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

Back Squat (20RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

Tuesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

Bike @ Moderate Pace

STATION 2

:30 Max Cal Bike

:30 Recovery

:30 Max Cal Bike

STATION 3

Row @ Moderate Pace

STATION 4

:30 Max Cal Row

:30 Recovery

:30 Max Cal Row

Tuesday

Announcements

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CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

20 Jumping Jacks

12 Alt Plank Shoulder Taps

12 PVC Thrusters

6 Scap Pull Ups

Strength

Metcon (No Measure)

4 Rounds for quality:

5-10 Strict Pull Ups

:20 support hold on rings [Rx+ muscle up into support]

14 Low Ring Push Ups

14 Hollow Rocks

Metcon

Metcon (Time)

2 Rounds for Time:

70 Wall Balls

70 Butterfly Sit Ups

Monday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

10 Alt. Step-Ups

6/6 Single Arm KB High Pulls

-1:00 Rest-

1 ROUND

1:00 Bike (faster RPM this round)

10 Alt. Step-Ups w/light KB

10 KB Upright High Pulls

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 16/13 Cal. Bike

MIN 2 – 14 KB Goblet Box Step-Ups

MIN 3 – 18 Upright KB High Pulls

(Score is Load)

Monday

Announcements

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

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Warm-up

Warm-up (No Measure)

1 ROUND

15 KB Deadlift

10 Up-Downs

5 Inchworm + Push-up

into…

1 ROUND

12 KB High Pull

8 Burpees

4/4 Reverse Lunges

into…

1 ROUND

10 KB SDHP

5 Push-ups

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2211)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 KB Sumo Deadlift High Pull (53/35)|(35/26)

10 Push-ups

-1:00 Rest-

AMRAP x 4 MINUTES

8 KB Sumo Deadlift High Pull (53/35)|(35/26)

8 Up-Downs

-1:00 Rest-

AMRAP x 3 MINUTES

6 KB Sumo Deadlift High Pull (53/35)|(35/26)

6 Burpees

(Score is Rounds + Reps)