Sunday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Bike (EZ → Mod → Hard)

4/4 DB Bent Over Row

6 DB Hang to Overhead

16 Plank Alt. Shoulder Taps

Workout

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES*

Max Cal. Bike

*Every 2:00 including 3-2-1 go, perform…

4 Ring Rows

6 Plate G2OH

8 Sit-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching / Mobility

Suggested Areas of Focus …

Barbell Quad Smash

Lat Smash on KB Horn

Foam Roll Back/Lats/Glutes/Hamstrings/Quads

Saturday

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

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Warm-up

Warm-up (No Measure)

LINE DRILLS! 25′ Each…

Walking Knees to Chest

Walking Heel to Butt

Toy Soldiers

Running High Knees

Running Butt Kickers

Walking Forward Lunges

Bear Crawls

100m run

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

14 DB Push Press

14 DB Front Rack Alt. Lunges

14 Up-Downs over DB

Saturday

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

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

AMRAP X 5 MINUTES

P1: Row

P2: 30 Mountain Climbers

20 Jumping Jacks

10 Plate Deadlifts

Partner Strength

Metcon (Weight)

3 SETS

P1 – 20 Front Rack Lunges*

P2 – MAX Plank Hold

-Rest 1:30 b/t Sets-

*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.

Partner Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

P1 Completes…

12 Plate G2OH (45/35)

10 Plate OH Lunge

8 Up-Downs

P2 Completes…

MAX Cal Row

*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.

Saturday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (no stopping b/t movement):

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Row

25 “Synchro” Plate Ground to OH (45/35)|(25/15)

45 Cal Row

25 “Synchro” Sit-ups

*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Flow Stretching

Suggested Flow…

3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing