Sunday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Plate Deadlift → Plate Hang to Overhead
5/5 Split Squats → 10 Reverse Lunges
10 Plate Sit Ups (keep plate in front of chest)
Workout
Metcon (AMRAP – Reps)
AMRAP x 14 MINUTES
6-12-18-24…
Plate Ground to Overhead
Overhead Plate Reverse Lunges
Alt. V-Ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00-5:00 of Group Mobility..
Quad Smash
Lat Stretch
T-Spine Stretch
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Row
10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters
10 Lunges
10Good Mornings
6 Dive Bomb Push-ups
Strength
Metcon (Time)
FOR QUALITY
100 Banded Glute Bridges*
80 Front Rack Reverse Lunge (95/65)
-12:00 Time Cap-
*Work can be completed in any order and broken up by athlete in any way.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
15 Wall Balls (20/14)
12 Cal Row
9 Push-ups
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press
MIN 2 – :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double Unders
Skill
Metcon (AMRAP – Reps)
EMOM x 8 MINUTES
MIN 1 – :40 Tuck Hold, Hollow Hold, or L-Sit
MIN 2 – :40 Max Double Unders
Score is total reps on DU.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
10 DB Deadlifts (50/35)
8 DB Hang Squat Clean
6 DB Push Jerks
50 Double Under
Saturday
CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!
2:00 Run
2:00 Bike
2:00 Row
Then move into Teaching Warm-up!
Workout
Metcon (5 Rounds for reps)
“TABATA”
8 SETS EACH, :20 ON / :10 OFF
TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (45/35)|(25/15)
TABATA 4 – Box Jump (20/16)
TABATA 5 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
Finisher
Warm-up (No Measure)
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.