Wednesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

15 Push-Ups

STATION 2

AMRAP

20 Mountain Climbers

20 Russian Twists

STATION 3

EMOM

15 DB Strict Press

STATION 4

AMRAP

10 Box Jumps

12 DBL DB Russian Swings

Wednesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

ALTERNATING TABATA (:20 ON/ :10 OFF)

8 ROUNDS TOTAL…

1: Air Squat (1111)

2: Single Unders*

*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (3211)

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 60 Double Unders

MIN 2 – 12 Front Squats (135/95)|(95/65)

MIN 3 – :40 Barbell Front Rack Hold

(No Measure)

Wednesday

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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

30 sec hang from bar

-Into-

3 ROUNDS

15 Glutes bridges (1 sec hold)

5 push ups

10 squat therapy

3/2 strict pull ups or 7 ring rows

5 back squat (2 sec hold)

Strength

Back Squat (5-5-5-5-5)

5-10 pounds heavier than last week.

Workout

Marbles (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5/3 strict pull ups

Run 200 meters

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

Wednesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-Ups

5 Push-Up to Pike

10 Air Squats

5 Cal Row

into…

1 ROUND

10 Alt DB Renegade Rows

10 MedBall Front Squats

5 Cal Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12/10 Cal. Bike

12 Alt. DB Renegade Rows

12/10 Cal. Row

12 Wall Balls

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:30 Calf Raises (on an elevated surface)

:30 Rest

:30 Alt. Deadbugs

-1:00 Rest b/t Sets-

(No Measure)

Tuesday

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Distance)

EVERY 3:00 FOR 4 SETS

200m Run

Max Distance HS Walk in Remaining Time

(Score is Lowest Distance)

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

Row 200m

Max Strict HSPU in Remaining Time

(Score is Lowest Rep Count)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Clean (10RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

Back Squat (20RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)