Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS…
10 Lunges
5 Push-Up to Pike
10 Groiners
2 ROUNDS…
10 Up-Downs
10 Jumping Squats
20 Shoulder Taps
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 7 MIN
10 KB Sumo Deadlift
:20 Hollow Hold
10 KB Goblet Squat
:20 Arm Haulers
5/5 Single Leg RDL (no weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
8 Alt. V-Ups
12 Russian KBS
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF*
MVMT 1 – Banded Good Mornings
MVMT 2 – KB Side Bends**
*Alternate movements for total of 8 rounds
**Switch sides every other round
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
2 Ring Rows
4 Push Ups
6 Alt. Lunges w/ Twist
8 Step Ups
From here, go into your teaching session that highlights the different scaling options for today’s strength/workout.
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows
MIN 2 – 5 DB Push-ups or Hand Release Push-ups
MIN 3 – 5 DB Tempo Goblet Squat (22X2)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3 Strict Pull-ups
5 DB Deficit Push-ups
7 Box Jumps (20)*
*20″ for all athletes
(Score is Rounds + Reps)
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit 262 – CrossFit
View Public Whiteboard
Clean + Front Squat (1+2)
Metcon (Time)
3 ROUNDS:
8 THRUSTERS (95/63)(RX+ 40/25 DB)
33 DOUBLE UNDERS
4 ROUNDS:
5 THRUSTERS (95/63)(RX+ 40/25 DB)
5 BAR FACING BURPEES (RX+ 3/2 MUSCLE UPS)
5 ROUNDS:
3 THRUSTERS (95/63)(RX+ 40/25 DB)
10 SIT UPS (RX+ BURPEES)
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row
6 T Push-ups with :02 Pause in the T Position*
8 Barbell Strict Press
10 Lateral Jumps Over Bar
* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (2111)
(Score is Weight)
Workout
Metcon (6 Rounds for reps)
EVERY 2:00 FOR 6 SETS
20/15 Cal Row
MAX Push Press (115/75)|(75/55)
-Rest :30 b/t Sets-
(Score is Reps)
