Sunday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Bench Press (5-5-5-5-5)
Metcon
“Thruster Grace” (Time)
30 Thrusters for time 135/93
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
800 meter warmup run
1 min couch per side
40 samson lunges
20 up/down
Partner Workout
Metcon (Time)
500 meter farmers carry 53/35 35/26
500 meter row
500 meter run
50 kb swings
200 meter front rack carry
50 meter sled push 250/170 160/120
500 row
500 run
100 ft burpee broad jump
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer workouts.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a single DB, you’ll need it for EMOM 2 & 3!!
EMOM x 4 MIN
ODD- :45 Groiners
EVEN- :45 Inch Worms + Push-Up
EMOM x 4 MIN
ODD- :20 Single DB DL (inside the feet)/side
EVEN- :45 Up-Downs
EMOM x 4 MIN
ODD- :45 Sit-Ups
EVEN- :20 SA DB Strict Press/side
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
40 Single DB Front Squat (50/35)|(35/20)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee
*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
7:00 of Yoga Flow…
1:00 Dragon (L)
1:00 Dragon (R)
2:00 Forward Seated Fold
1:00 Saddle Archer (L)
1:00 Saddle Archer (R)
1:00 Rebound Recovery
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
40 Cal Row
40 Pull-Ups
20 Deadlift (315/225)
120 Double Unders
40 Cal Row
120 Double Unders
20 Deadlift
40 Pull-Ups
40 Cal Row
(Score is Time)
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Glute Bridge Hold
1:00 Max Air Squats
STATION 2
1:00 Plank Hold
1:00 DB Push Press
STATION 3
1:00 Wall Sit
1:00 DB Ground to Overhead
STATION 4
1:00 Hollow Hold
1:00 Sit-Ups
Saturday
CrossFit 305, CrossFit A1A – CrossFit
Strength
Power Clean (3-3-3-3-3-3-3)
Metcon
Metcon (Time)
5 rounds for time:
Run 200m
15 Air squats*
12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!
Saturday
CrossFit 262 – CrossFit
Push Press + Jerk (3+1)
Metcon (Time)
5 ROUNDS:
20 AIR SQUATS (*Rx+ WALL BALLS)
15CAL ROW
10 BURPEES
*Any break in WALL BALLS is an immediate 5 BURPEE penalty