Thursday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row

Into…

3 ROUNDS

5/5 KB Single Leg RDLs

5 Russian KB Swings

5/5 Single Arm KB Push Press

5 Med Ball GTO

5/5 Alt. Lunges

Skill

Warm-up (No Measure)

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

30 Air Squats

30 Sit-Ups

400m Run

30 KB Swing (53/35)|(35/26)

30 Plate Hops

400m Run

30 Wall Ball (20/14)|(14/10)

30 Lunges

Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

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Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max DB Thruster

1:00 Max Sit-ups

1:00 Walking Lunge

STATION 2

2:00 Max Plank

1:00 Rest

STATION 3

2:00 Recovery Pedal on Bike

1:00 Rest

Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1 – :30 Russian KBS → :30 American KBS

MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike

MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331)

*:03 descent, :03 pause in the bottom and :03 ascent!

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15 Kettlebell Swing

MIN 2 – 12/10 Cal. Bike

MIN 3 – 9 KB Goblet Squats

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 Skull Crushers

20 Alt. V-Ups

10 Bicep Curls

Thursday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

50ft Bear Crawl

50ft Walking Lunge

50ft Kareoka (side step + foot switch)

50ft Broad Jump

250m Row or 1:00 Bike

Strength

Push Press (3-3-3-3-3-3)

EVERY :45 FOR 6 SETS

3 Push Press*

*Increase weight every round. Work up to and past your workout weights.

Workout

“INFINITY LOOP” (Time)

4 ROUNDS FOR TIME

10 Push Press (75/55)|(45/35)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (95/65)|(65/45)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (115/85)|(75/55)

10 Bar Facing Burpees