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)

Saturday

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

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

ROUND 1:

1 – 45s Lunges

2 – 100m Run + Max Bicep Curls

*Progress in ROUND 2

1 – 45s Suitcase Lunges

2 – 100m Run + Max DB Deadlifts

Then …

ROUND 3:

1 – 45s Step Ups

2 – 100m Run + DB Hang Muscle Cleans

Strength

Metcon (AMRAP – Reps)

ALTERNATING TABATA*

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

(Score is Total Reps)

Strength – HOME

Metcon (AMRAP – Reps)

ALTERNATING TABATA*

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Run

20 Box Jump (24/20)

20 Up-Downs

20 DB Hang Power Cleans (35/20)|(25/15)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Run

20 Tuck Jumps

20 Up-Downs

20 DB Hang Power Cleans

(Score is Rounds + Reps)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

20 Glute Bridges

10 Straight Leg Sit-Ups

15 BW Good Mornings

20 Alt. BW Lunges

Into…

2 ROUNDS

10/10 SL Glute Bridge

5/5 Turkish Sit-Ups *light DB/KB

10 Russian KB Swings

10 Alt Goblet Reverse Lunges

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Russian KB Swing

2:00 MAX DB/KB Goblet Alt. Reverse Lunges

2:00 MAX DB/KBTurkish Get-Up*

*Switch arms every repetition

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Backpack Swing

2:00 MAX Backpack Alt. Reverse Lunges

2:00 MAX Backpack Turkish Get Ups*

*Switch arms at the 1:00 point

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pulls

30 Flutter Kicks

8/8 1/2 Kneeling Strict Press

(No Measure)

FreeDay

Announcements

ZOOM LINK
https://zoom.us/j/660024996

Monday – Sunday | March 30 – April 5

Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am KIDS

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!

All times EST | The best way to support your coaches is to SHOW UP!

ZOOM LINK
https://zoom.us/j/660024996
—-

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING

https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3

CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE

https://www.mixcloud.com/DJAndySmith/dj-andy-smith-lockdown-tape-digitising-vol-6-ed-lover-dr-dre-1992-wbls-new-york-city-hip-hop/

Spastic fast electronics

https://drumcorps.bandcamp.com/album/radio-mix

Spastic fast electronics

Black Sabbath Paris LIVE Concert 1970

https://youtu.be/6jdAe2Qrsq0

DEEP PED in sport documentary:

https://www.netflix.com/title/80168079

Great Pro Wreslting Doc;

https://www.netflix.com/title/70000781

This is probably what you need right now:

https://www.netflix.com/title/70093991

—-

WARM UP!

3 Rounds

10 Alternating Birddogs

8 Sumo Deadlifts, slow on the way down

6 Glute Bridges, squeeze at the top

4 Plank to Downward Dog to Push Up

Metcon (No Measure)

Alternating EMOM 16

Min 1: Sumo Deadlift, 12 reps

Min 2: Dips, 10-15 reps

Min 3: Cossack Squat, 10 reps*

https://youtu.be/YvxmS5BIPi8

Minute 4: 10 Side Plank Hip Raises per side.

Deadlift should be challenging but doable. If you’re limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.

For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.

*For most, this should be a mobility exercise. If you’re advanced, you can hold a KB or DB in goblet

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Curl and Press or Clean & Jerk

2x Alternating Step Back Lunges

For Curl and press, move with control!

This is not a race. Move effectively and move well.

If you’re doing clean and jerks, pick a weight you can move with great form!

For lunges, use any weight or no weight – your choice.

STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT – SPEND 5 MINUTES DOING IT EVERYDAY (No Measure)

30 seconds per position:

Seated Hurdler Stretch, try to extend the stretch with deep breathing

https://youtu.be/IbngSHjIrAk

Seated Upper Trapezius Stretch

https://youtu.be/2A_o8kGYmzw

Levator Scapula Stretch

https://youtu.be/GSoXPJRnR6E

Simple Anterior Scalene Stretch

https://youtu.be/Qtn6FFFrnuU?t=37

Friday

Announcements

ZOOM LINK
https://zoom.us/j/660024996

Monday – Sunday | March 30 – April 5

Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am KIDS

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!

All times EST | The best way to support your coaches is to SHOW UP!

ZOOM LINK
https://zoom.us/j/660024996
—-

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

5k Run

-Rest as Needed-

NOT FOR TIME

5k Row

(Score is Time for Run)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row

C2B Pull-Up

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.