Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 Singles → 20 High Jumps → 20 Double-Unders
20 Marching Plank*
5/5 DB Upright Row
*Plank on elbows, alternate lifting foot 2-3 inches off the ground
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Alt. Single Arm DB Hang Cleans
40 Mountain Climbers
60 Double-Unders
Optional Finisher
Metcon (No Measure)
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00 CAP)
15 Jumping Jacks
10 Banded Good Mornings
5 Divebomb Push-ups
5/5 BR Reverse Lunges
Strength
Deadlift (5-5-5-5-5-5-5)
EVERY 1:00 x 7 SETS*
5 Deadlifts
*Start at a light weight a build to a moderate weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
10 Deadlifts (155/105)
10 Push-ups
20 Walking Lunges
-Rest 2:00-
AMRAP x 4 MINUTES
5 Deadlifts
5 Push-ups
10 Walking Lunges
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
50m Shuttle Run
10 Air Squats
50m Shuttle Run
10 Push-ups
50m Shuttle Run
10 Kang Squats
Strength
Thruster (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Thrusters
*Start at a light weight a build to a moderate weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
12 Thrusters (75/55)
10 Slam Balls
8/6 Cal Bike
*Alternate movements with partner. See video for detail!
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
100m Jog
10 KB Sumo Deadlifts
50m Skip
8 KB Upright Rows
100m Run
6 KB SDHP
Workout
Metcon (Time)
5 ROUNDS FOR TIME
200m Run
15 KB SDHP
20 Sit-Ups
-15:00 Hard Cap-