Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 7 MIN
10 KB Sumo Deadlift
:20 Hollow Hold
10 KB Goblet Squat
:20 Arm Haulers
5/5 Single Leg RDL (no weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
8 Alt. V-Ups
12 Russian KBS
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF*
MVMT 1 – Banded Good Mornings
MVMT 2 – KB Side Bends**
*Alternate movements for total of 8 rounds
**Switch sides every other round
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
2 Ring Rows
4 Push Ups
6 Alt. Lunges w/ Twist
8 Step Ups
From here, go into your teaching session that highlights the different scaling options for today’s strength/workout.
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows
MIN 2 – 5 DB Push-ups or Hand Release Push-ups
MIN 3 – 5 DB Tempo Goblet Squat (22X2)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3 Strict Pull-ups
5 DB Deficit Push-ups
7 Box Jumps (20)*
*20″ for all athletes
(Score is Rounds + Reps)
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit 262 – CrossFit
View Public Whiteboard
Clean + Front Squat (1+2)
Metcon (Time)
3 ROUNDS:
8 THRUSTERS (95/63)(RX+ 40/25 DB)
33 DOUBLE UNDERS
4 ROUNDS:
5 THRUSTERS (95/63)(RX+ 40/25 DB)
5 BAR FACING BURPEES (RX+ 3/2 MUSCLE UPS)
5 ROUNDS:
3 THRUSTERS (95/63)(RX+ 40/25 DB)
10 SIT UPS (RX+ BURPEES)
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS…
10 Lunges
5 Push-Up to Pike
10 Groiners
2 ROUNDS…
10 Up-Downs
10 Jumping Squats
20 Shoulder Taps
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
Practice Bar Muscle-Up Skill*
*Goal for today’s session is to practice without any other additional work. Work on quality sets or connecting reps. Keep the volume manageable and the quality of movement high. For those with great BMU skill…
5:00 Max Meters Row
5:00 Max BMU
5:00 Max Meter Row
(No Measure)
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
Workout
Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
