Sunday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
Max Burpees Over Rower
STATION 3
Max Plank
STATION 4
Max DB Man Makers
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
AMRAP x 5
5 Push Up to Down Dog
5 DB Strict Press
5 DB Front Squats
5 DB Bent Over Row
15 Single Unders → Double Unders
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
4 DB Thrusters
8 Ring Rows
12 V-Ups
16 Double-Unders
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 DB Thrusters
100m Run
STATION 2
AMRAP
15 Plate Ground to OH
100m Run
STATION 3
AMRAP
15 Up-Downs
100m Run
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Partner 1000m Row! Switch partners working ever 150m.
Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…
2 ROUNDS
P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press
P2: Spider Lunges, Push-Up to Pike
into…
2 ROUNDS
P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press
P2: Bootstraps, Inch Worms
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
**Cluster is Squat Clean directly into OH.
Cool Down
Warm-up (No Measure)
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Next week, we will restart a full training schedule.