Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON ROWER

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Workout

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

5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.

If you finish early do 100 burpees while you wait.

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Downs (RX+ 35/20 Devils Press)

14 Double DB Front Squat

16/13 Cal Row

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New BENCHMARK Workout – Happy Valentine’s Day!

Friday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike

3 SA DB Strict Press + 3 Push Press (R)

3 SA DB Strict Press + 3 Push Press (L)

12 BW Lunges

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (3211)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12/10 Cal Bike

10 SA DB Push Jerk (R) (50/35)|(25/15)

12 SA DB FR Lunge (R)

10 SA DB Push Jerk (L)

12 SA DB FR Lunge (L)

(Score is Rounds + Reps)

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

1:00 Max Push-Ups

STATION 2

:30 Glute Bridge Hold

1:00 Max Sit-Ups

STATION 3

:30 Plank

1:00 Max Air Squats

STATION 4

:30 Squat Hold

1:00 Max Burpees

Thursday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

5/5 Single Arm, Single Leg Bent over Row*

10 Glute Bridges

5 Inch Worms

*Position is similar to an RDL, right foot planted, left arm performs bent over row with the left foot elevated behind the body.

Strength

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

6-4-2-4-6

Deadlift

(Score is Weight)

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 x 4 SETS

400m Run

MAX Deadlifts (225/155)|(155/105)

(Score is Reps each Set)