Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
150m Row
10 Alt. Groiners
10 Scap Push-ups
10 Sit-ups
Workout
“THE 1500” (3 Rounds for time)
3 SETS
500m Row
-2:00 Rest b/t Sets-
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
100m Run
10 DB Strict Press
STATION 2
AMRAP
100m Run
10 Jump Squats
STATION 3
AMRAP
100m Run
10 Situps
STATION 4
AMRAP
100m Run
10 Hollow Rocks
20.5!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up (No Measure)
General cardio for 3 minutes, then:
3 Rounds
5 Kip Swings
10 Light Wallballs
5-10 Push Ups
Then:
Warm up muscle ups or pull ups.
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Suggested strategy:
10 pull ups
20 cal row
30 wall balls
4 rounds
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
Warm-up
Warm-up (No Measure)
2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate
AMRAP x 5 MINUTES
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups
5 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike…
Into…
2-3 ROUNDS
5 KB Deadlifts
7 Jumping Air Squats
9 Jumping Jacks
:30 Plank Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6 Cal. Bike
6 KB SDHP
6 Sit-Ups
-Rest 3:00-
AMRAP x 6 MINUTES
6 Cal. Bike
6 Russian KB Swing
6 Sit-Ups