CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 Quick Rounds (5:00 Cap)
10 Wall Ball Front Squats
20 Mtn. Climbers
10 Tuck Ups
20 Jumping Jacks
10 DB High Pulls
Partner Workout
Metcon (Time)
IN TEAMS OF 2 …
FOR TIME**
140 Wall Balls
200m Run
140 Cal. Bike
200m Run
140 Sit-Ups
200m Run
140 Alt. DB Snatch
200m Run
*Valentine’s Day Workout – “CUZ I LOVE YOU”
**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!
-18:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
EMOM x 14 MINUTES
MIN 1 – 6 Ring Muscle-Ups
MIN 2 – 15/12 Cal Bike
-Rest 6:00-
EMOM x 14 MINUTES
MIN 1 — 12 HSPU*
MIN 2 – 15/12 Cal Row
*Kipping or Strict — choose whichever option you need to work on more. Adjust reps as needed to get the work done in about :30-:40.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 PROGRESSIVE WARM-UP ON BIKE
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
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Your Handstand Push-Ups*
*Different Drills Depending on Level…
Intro – Box HS Push-Up, HS Hold, or HS Negs
Intermediate – Strict or Kipping in Small Sets
Advanced – Deficit Strict or Kipping for Reps
(No Measure)
Workout
“LOVE LOSS” (6 Rounds for time)
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike
-Rest Remainder of the Time-
(Score is Time for Each Set)
*New NCFIT Classic Workout – Happy Valentine’s Day!
C. STRENGTH / GYMNASTICS
Front Squat (5×1)
5×1
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
Split Jerk (5×5)
5×5
Split Jerk
*Perform at same moderate weight across — this is a speed and technique focus today
(Score is Weight)
CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (Below Knee) + OH Squat (Build up in the complex)
Power Clean + Hang Squat Clean + Jerk
Building as far as technique allows.
Front Squat (2-2-2-2-2…)
3 second pause on first rep. Build to higher than last week.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Cal Row
10 Alt. Plank T-Twists*
20 Walking Lunges
*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
10/8 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges
(Score is Each Set for Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:45 MAX Bicep Curls
:30 Rest
:45 MAX Superman Swimmers
:30 Rest
(No Measure)
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
