Saturday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

Buy In: 200m Run (Warm-Up Pace)

AMRAP x 4 MINUTES

10 Alt. Groiners

5 Jumping Air Squats

10 Glute Bridge Ups

5 Ring Rows

Buy Out: 400m Run (Workout Pace)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 …

ON A 14:00 RUNNING CLOCK…

P1 COMPLETES…

400m Run

WHILE P2 PERFORMS AMRAP OF…

20 Air Squats

15 Russian KBS

10 Ring Rows

*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.

(Score is Rounds + Reps)

Friday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

5:00 EZ Jog

into…

5:00 EZ Row

into…

5:00 EZ Bike

*Get a good sweat in. Pick a pace that you can sustain for all 15:00.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Snatch (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Last seen 2018

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 15 MINUTES

3 Power Clean & Jerks*

Min 1,2,3 – 155/105

Min 4 – Rest

Min 5,6,7 – 185/135

Min 8 – Rest

Min 9,10,11 – 225/155

Min 12 – Rest

Min 13,14,15 – AHAP

*Athlete can choose to go unbroken or break-up the reps. Fast singles are fine.

(Score is Final Weight)

Friday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

800 meter run

INTO…

10 strict press PVC or empty bar

10 Push Press

10 Sit Ups

10 V-Ups

Strength

Shoulder Press (5-5-5-5-5)

5 sets of 5 (5-10 lbs heavier than last week if possible)

Workout

Fish Soup (Time)

2 rounds for time of:

30 Hang DB Snatch/Side 50/35 | 40/25

Run – OR – Row 1000 meters

30 Burpees

Finisher

Lean Mean Dumbbell Machine 1 (Weight)

5 sets, 10 reps each:

DB Front Raise

DB Lateral Raise

DB Curl (Slow)

DB Tricep Kick Back

Rest 1 minute

Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.

Friday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

:30 Bike

5 Slam Ball Deadlift

10 Slam Ball G2O

10 Slam Ball Lunges

10 Jumping Squats

Strength

Metcon (Weight)

EVERY 1:30 FOR 6 ROUNDS

3 Deadlift

+

2 Hang Power Clean

+

1 High Hang Power Clean

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – 15/12 Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is weight)

Friday

Announcements

👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

CHIPPER-STYLE WARM-UP…

1:00 Calf Stretch on Wall/Rig (:30 Each Leg)

40 Single-Unders

10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)

30 High Singles

10 Calf Raises

20 2 Singles + 1 Double Under

10 Air Squats

10 Double-Unders

Workout

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Optional Cool Down

Warm-up (No Measure)

2 SETS

:30/:30 Calf Stretch*

1:00 Cobra Stretch

(No Measure)

*Elevate foot against wall to stretch each calf.