Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Distance)

E2MOM x 16 MINUTES

MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row*

MIN 3 & 4 — Max Distance HS Walk

*DB Box Step-Overs (50/35)|(24/2)

(Score is Lowest Distance)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS…

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*

*May progress to Rows in the top of the Push Up as desired by the athlete.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)

C. STRENGTH / GYMNASTICS

Clean and Jerk (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean & Jerk

(Score is Load)

Metcon (No Measure)

EMOM x 7 MINUTES

3-5 Reps of Power Clean & Jerk (Use Same Load as 10RM)*

*Athlete should choose number of reps they can completely crisply EMOM.

(No Measure)

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

EMOM

15/12 Cal Row

STATION 2

EMOM

5 Burpees over DB + 7 DB Deadlift

STATION 3

EMOM

15/10 Cal Bike

STATION 4

EMOM

5 Burpees over DB + 7 DB Push Press

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS…

100m Run

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

7/5 Cal Row

20 Mountain Climbers

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 Strict DB Press

-Rest 2:00-

AMRAP x 8 MINUTES

Run 200 meters

5 Strict Pull Ups

(Score is Rounds + Reps)

Challenge of the Week!

Metcon (Distance)

AMRAP x 7min *

Max meter bike

*EMOM 10 jumping sqt, start with squats on 0:00)
Squat to a MB

Show your hips

Full extension of your knees

Jump and separate your feet from the ground

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MIN CAP)

50m Shuttle Run

8 KB Sumo Deadlifts

8 KB Upright High Pulls

5 Scap Push-Ups + 5 Knee Push-Ups

10 Alt. Bodyweight Lunges

Workout

Metcon (7 Rounds for reps)

EVERY 2:30 FOR 7 SETS

100m Run

15 KB Sumo Deadlift High Pull

10-15 Push-Ups*

MAX Alt. Lunges

*Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break.

(Score is Number of Lunges Each Set)

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Deep Squat Hold

Into…(8:00 Cap)

2 Rounds

10 Air Squats Narrow Stance

10 Push Ups

2 Rounds

10 Air Squats Wide Stance

10 RDLs, empty bar

2 Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

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

Warm Up: 50%-60%-70%x4

Wave 2: 80%x3, 85%x2, 90%x1

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders -or- 150 Single Unders

15 Russian KB Swings AHAP

-11:00 Hard Cap-

(Score is Time)