CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
If we’re going down, we may as well go down in flames playlist:
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Warm up:
Row 200 meters
Run 200 meters
25 single unders
25 double unders
1 rope climb
Meet out back for sled push practice.
Metcon
KAMIKAZE (Time)
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Air Squats
1:30 Max Plank
STATION 2
1:30 Max Push-ups
1:30 Max Squat Hold
STATION 3
1:30 Max Lunges
1:30 Max Tuck Hold
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
** Open Athletes **
Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down.
Warm Up:
3 Rounds of
Row 1:00 (heels down!)
10 PVC Pass Throughs
8 PVC Overhead Squats
6 Daisy Pickers
4 Supermans w/ 4 second hold
Workout
Pumpkin Spice (Time)
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
Abstober 17 (No Measure)
50-40-30-20-10
Sit Ups
Supermans
Cool down
Warm-up (No Measure)
5 minutes easy biking, then
Foam roll: Calves, hamstrings, quads, glutes, shoulders.
Stretch: Pidgeon, twisted cross, couch stretch, wide leg hamstring stretch
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3×5)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
