Thursday – REST DAY
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
Thursday
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Distance Row
1:30 Recovery Row
STATION 2
AMRAP
20 Lunges
10 DB Strict Press
STATION 3
1:30 Max Distance Bike
1:30 Recovery Bike
Thursday
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (7 MIN CAP)
20 Jumping Jacks
10 Broad Jumps
5/5 Single Leg Step-ups
5 Inch Worms
Workout
Metcon (Time)
10 ROUNDS FOR TIME
6 Up-Downs
8 KB Sumo Deadlift High Pulls
10 Box Jump Overs
-Time Cap 12:00-
(Score is Time)
Thursday
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 350 meters
10 BB/PVC Deadlifts
10 BB/PVC Shoulder Press
Focus on perfect form
Workout
Deadlift (5-5-5-5-5)
ON A 20:00 RUNNING CLOCK…
In 10 minutes, Build to a (SAFE) but challenging set of 5 Deadlifts.
Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.
No dropping, no banging, no clanging – clean lifting.
Shoulder Press (5-5-5-5-5)
Right after deadlifts, Build up over 2-3 sets, then do 5×5 across, resting 90 seconds between sets. Pick a challenging but doable weight. You should not be close to failure and form should be perfect.
Finisher
Metcon (Time)
3 ROUNDS FOR TIME
Run 200 meters
10 Burpees
-Hard Cap 5:00-
(Score is Time)
Thursday
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Slam Balls
10 Air Squats w/ :02 pause in the bottom
5 Slam Balls
10 Lunges
20 Mountain Climbers
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (2111)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 11 MINUTES
1 Back Squats (155/105)|(95/65)
2 Slam Balls (20/10)
3 Slam Ball Reverse Lunges
*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.
(Score is Rounds + Reps)