Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

8 DBL DB Sumo Deadlifts

8 DB Strict Press

16 Bodyweight Reverse Lunges

24 Single-Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 DBL DB Snatch

16 DB Suitcase Alt. Reverse Lunges

24 Double-Unders

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Clam Shells/Side

20 Slow Arm Haulers

:30 Hollow Hold

Wednesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Group 400 meter easy jog

10 leg swings/leg

10 arm swings

30 second plank

then….

MINI WOD Warm Up

3 Rounds:

Run 200 meters

5 strict pull ups

10 push ups

15 squats

20 sit ups

Don’t go all out, but go.

Rest, recover and get bars out for back squats

Workout

Baseline – Strength – Back Squat (Weight)

ON A 20:00 RUNNING CLOCK…

In 10 minutes, Build to a (SAFE) but challenging set of 5 Back Squats. No spotting should be required.

Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.

Baseline – Sprint (AMRAP – Reps)

AMRAP x 4 MINUTES

Max Calorie Row
This is a HARD sustained effort. Pick a stroke rate and damper setting you can stick to.

Wednesday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3…and so on

Up-Down

Ring Row

Air Squat

Strength

Metcon (Weight)

EMOM x 6 MINUTES

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Front Squat

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Hang Power Cleans (95/65)|(65/45)

7 Ring Rows

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

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

7 Pull-ups

100m Run

(Score is Time)

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Dedicated Hip Work Prior to Back Squat

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Alt. Supermans

10 Cossack Squats

2 ROUNDS

1:00 Bike

10 Right and Left Banded Side Steps*

5 BB Kang Squats

*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
**Last Seen 9/27/19

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike
**Last Seen 9/27/19

C. STRENGTH / GYMNASTICS

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

Overhead Squat (3×10)

3 SETS

10 Reps with final weight @ 1111 (Take from rack)

(Score is Weight)

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

15 Slam Balls

STATION 2

EMOM

30 Double Unders

STATION 3

EMOM

15 Wall Balls

STATION 4

EMOM

30 Double Unders