Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max DB Deficit Push-Ups

1:00 Max DB Renegade Row

STATION 2

1:00 Max DB DL

1:00 Max DB Power Clean

STATION 3

1:00 Max DB Strict Press

1:00 Max DB Push Press

STATION 4

1:00 Max Burpees

1:00 Max Burpee Box Jump

Sunday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA KB DL

5/5 Single DB Front Squats

5/5 Single DB Thrusters

20 Mountain Climbers

Strength

Metcon (Weight)

3 SETS*

8 SA KB or DB Deadlifts

8 SA KB or DB Cleans

8 SA Front Rack KB or DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS*

8 SA DB Deadlifts

8 SA DB Cleans

8 SA Front Rack DB Lunges

*1 Set = 8-8-8 on Both L/R Side

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

100′ KB Farmer Carry (70/53)|(53/35)

15 DBL KB Deadlifts

25 Wall Balls (20/14)|(14/10)

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

100m DB Front Rack Walk

15 DBL DB Deadlifts

20 DB Thrusters

(Score is Time)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

250m Row

10 Hollow Rocks

10 DB Lunges

STATION 2

AMRAP

15/12 Cal Bike

10 Ring Rows

10 DB DL

STATION 3

AMRAP

20 Double Unders

10 Med Ball Cleans

10 DB Strict Press

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run

1 ROUND

10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)

C. STRENGTH / GYMNASTICS

Snatch Balance (5-5-5*)

SNATCH BALANCE

5-5-5*

*Keep loading light to moderate — receive in squat position. Goal is speed and accuracy. Use this as a warm-up for 2RM Snatch.

(Score is Load)

-Rest as Needed-

Snatch (2RM)

FOR LOAD

2RM Snatch*

*Reps do not need to be TNG. But athlete must get back to the bar without too much hesitation.

(Score is Load)