Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (4 Rounds for weight)

4 SETS

7 High Hang Power Cleans

7 Push Press

-Rest as Needed b/t Sets-

*Increase load every set. All sets must be performed unbroken.

B. 60:00 GPP

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY

5:00 Practice Free Standing HS

5:00 Practice HS Walk

5:00 Practice L-Sit

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Tuesday

CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8 Minutes

20 Single Unders

8 Ring Rows

8 Kip Swings

8 PVC Good Mornings

8 Up Downs

Skill

Metcon (No Measure)

Skill EMOM 12

1: Double Unders

2: Pull Ups/Muscle Ups

3: Plank

4: Rest
Work on kipping/butterfly pull ups if you can do 5+ strict ones. If you can’t do strict, work on negatives or banded.

Metcon

Metcon (Time)

5 Rounds for Time:

8 Bar Facing Burpees

8 Hang Power Cleans (95/63)[135/93]

8 Pull Ups [4 Muscle Ups]

Monday

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5-5-5

Push Press

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or Push Ups

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10/8 Cal Row

5 Push-ups

STATION 2

2 SETS

1:30 on / :30 off

Plank Hold

STATION 3

AMRAP

10/8 Cal Row

5 Up-Downs

STATION 4

2 SETS

1:30 on / :30 off

Plank Hold

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (2 Rounds for distance)

2 SETS

7:00 Ski

7:00 Bike

7:00 Row

-5:00 Rest b/t Sets-

*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

Handstand Push-Up or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×5)

3×5

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3×3)

3×3

Non-Heaving Snatch Balance

Heaving Snatch Balance (3×1)

3×1

Heaving Snatch Balance

Snatch ( 3-3-3-3-3)

3-3-3-3-3

Snatch

For the Snatch, keep loading moderate to moderate-heavy (not 3RM). Focus on position / control / speed.