Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

Run 200m

1 strict pull up

2 strict push ups

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Single Arm Dumbell Press (10-10-10-10-10)

20 Minute ALT. EMOM

Min 1 – 10 Press Right Arm

Min 2 – 10 Press Left Arm

Min 3 – 10 Hanging Knee Raise (RX+ use

Min 4 – Tension Plank

https://youtu.be/PtW9w-1GN0w

Min 5 – Rest and reset

(Score is Weight of press)

Workout

Metcon (AMRAP – Reps)

After the last rest minute of the EMOM, go directly into this and Hit it HARD!

5 Minute AMRAP

30 Burpees

30 Goblet Squats

*same DB as 1st part, should be light/medium and unbroken or close

(Score is Reps)

This is a sustained sprint – Get after it!

RX+ 10 bar muscle ups after squats

Monday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Shoulder Taps

10 Ring Rows

8/8 Single Arm Strict Press

6/4 Cal Bike

Strength

Metcon (3 Rounds for reps)

3 SETS

MAX Strict Press

Into…

MAX Push Press

-Rest 2:00 b/t Sets-

*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.

(Score is Reps)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Bike

12 Push Press (115/75)

10 Pull-ups

-12:00 Hard Cap-

(Score is Time)

Sunday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

8/8 SA Strict Press

4/4 SA Deficit Push-up

20 Mountain Climbers

8 Banded Shoulder Press

Strength

Metcon (No Measure)

3 SETS*

10/10 Half Kneeling DB Strict Press

10 DBL DB Bent Over Row

*Use heavier weights for the DB BOR.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Row

10 Burpees Over Rower

5 Renegade Rows (45/30)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

EMOM

MIN 1 – Max Pull-ups or Ring Rows

MIN 2 – Max Box Dips or Push-ups

STATION 2

400m Run

(rest remainder)

STATION 3

EMOM

MIN 1 – Max Cal Row

MIN 2 – Max Burpees

STATION 4

80 Double Unders

(rest remainder)