Tuesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

5 minute AMRAP

50 jumping jacks

40 mountain climbers

30 Hip Bridges

20 Squats

10 Up Downs (No Push Up Burpees

REST 1 MINUTE

Tabata Plank –

20 seconds on/10 seconds off

8 Rounds

If you’d like to spice it up, try 1 arm or 1 leg or 1 arm & leg off of the ground

https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3?si=HvDPNiVQT5SASsSzmzooyA

Goblet Squat (15-15-15-15-15)

15 Goblet or Air Squats w/ 1 sec pause in the bottom

One set every 90 seconds

Workout

Kerfluffle! (AMRAP – Reps)

5 Rounds:

3 Minute AMRAP

-Run 200 meters or 30 to 50 double unders – or 60 -100 single unders – or 50 speed jacks -or- 100 mountain climbers

-15 KB or DB Swings or 20 Plank Knee to Elbows or 15 Plyo Jumps

-Max Air Squats to 2:30

-Rest to 3 minutes

RX+ Jump Squats

Virtual But Real Abs 1.0 (No Measure)

Alternating Tabata

20 seconds on, 10 seconds off!

Bicycle Crunches

V Hold or Hollow Hold

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 SA DB Push Press (Right Arm)

10 SA DB Front Rack Lunges

10 SA DB Push Press (Left Arm)

10 SA DB Front Rack Lunges

STATION 2

AMRAP

12 Single DB Box Step Ups

12 Box Dips

STATION 3

AMRAP

14 Alt DB Snatches

14 V-Ups

STATION 4

AMRAP

16 Single DB Russian Swings

16 DB Russian Twists

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

8 Min. Bodyweight Flow

-400m run/row/jog/bike buy-in

then:

10 Jumping Jacks

5 Pushups to Down Dog

:20 Pigeon Per Side

:20 Lizard Per Side

5 Wide Leg Squats

5 Medium Leg Squats

5 Narrow Leg Squats

Strength

Back Squat (3-2-1-3-2)

50-60-70×4

:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.

Metcon

2020 Age Group Qualifier Workout 1 (AMRAP – Rounds and Reps)

6 Minute AMRAP

8 Thrusters (115/83)

50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!

Metcon (AMRAP – Rounds and Reps)

–At Home Version–

6 Minute AMRAP

8 Burpees w/ a HIGH JUMP

50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

250m Row

10 HSPU*

10 Box Jump Overs (24/20)

500m Row

20 HSPU

20 Box Jump Overs

750m

30 HSPU

30 Box Jump Overs

1000m

40 HSPU

40 Box Jump Overs

1250m Row

*HSPU are performed with a 4″ deficit.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

C. STRENGTH / GYMNASTICS

Front Squat (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Front Squat

-Rest 5:00-

Push Press (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Push Press

(Score is Load of Heavy Set of 2)

Monday

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

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Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – Mountain Climbers

MVMNT 2 – DB Deadlifts

MVMNT 3 – DB Bent Over Rows

Strength

Sumo Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Sumo Deadlift*

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

30 Deadlifts (185/125)|(135/95)

20/15 Cal Bike

10 DB Renegade Rows (40/30)|(25/15)

(Score is Time)