Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike or Rolling (during Intro!)

Into…

2 SETS

10 Step-Back Groiners + Air Squat*

10 Alt. Elbow Punches

5 Full-Grip Front Squats (for warm-up, really drive up in full grip)

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups (:02 pause at the top)

Strength

Front Squat (8-8-8-8-8)

Alternating EMOM with a 45 second plank or handstand hold

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Goblet Squat 53/35

Burpee

RX+

Front Squat 95/63

Bar Facing Burpee

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

:30 Hollow Hold

then…

Max DB Thrusters

STATION 2

:30 Squat Hold

then…

Max Box Step-Ups

STATION 3

:30 Top of Push-up Hold

then…

Max

Double or Single Unders

STATION 4

:30 Bar Hang

then…

Max

DB Bent Over Row

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Singles → 20 High Jumps → 20 Double-Unders

20 Marching Plank*

5/5 DB Upright Row

*Plank on elbows, alternate lifting foot 2-3 inches off the ground

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Cleans

40 Mountain Climbers

60 Double-Unders

Optional Finisher

Metcon (No Measure)

2-3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs

Thursday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

15 Jumping Jacks

10 Banded Good Mornings

5 Divebomb Push-ups

5/5 BR Reverse Lunges

Strength

Deadlift (5-5-5-5-5-5-5)

EVERY 1:00 x 7 SETS*

5 Deadlifts

*Start at a light weight a build to a moderate weight.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 Deadlifts (155/105)

10 Push-ups

20 Walking Lunges

-Rest 2:00-

AMRAP x 4 MINUTES

5 Deadlifts

5 Push-ups

10 Walking Lunges