Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

50 Reps of “Bear Complex” (155/105*

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*Perform today’s barbell conditioning AFTER the strength portion

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

C. STRENGTH / GYMNASTICS

Bear Complex (3-3-3-3-3*)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
3-3-3-3-3*

Bear Complex**

*Start moderate and build to heaviest set of 3. Be careful with bringing the bar to the back…if unsure or too heavy, do not attempt. Train smart!

**1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*Perform today’s strength BEFORE the conditioning portion

(Score is Weight)

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

Saturday

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

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Warm-up

Warm-up (No Measure)

1 ROUND

20 Mountain Climbers

8/8 SA DB Front Squat

10/10 SL Glute Bridges

Into..

1 ROUND

25 Jumping Jacks

6/6 SA DB Push Press

10 Kip Swings

Into..

1 ROUND

100m run

4/4 SA DB Thruster

10 Kipping Knees to Chest

Metcon (3 Rounds for reps)

3 rounds

500 run

200 meter farmers carry 70/53 53/35

40 lunges

20burpees

rest until 10 minutes

Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON ROWER

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Workout

Deadlift (5-5-5-5-5)

5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.

If you finish early do 100 burpees while you wait.

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Downs (RX+ 35/20 Devils Press)

14 Double DB Front Squat

16/13 Cal Row

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New BENCHMARK Workout – Happy Valentine’s Day!

Friday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike

3 SA DB Strict Press + 3 Push Press (R)

3 SA DB Strict Press + 3 Push Press (L)

12 BW Lunges

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (3211)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12/10 Cal Bike

10 SA DB Push Jerk (R) (50/35)|(25/15)

12 SA DB FR Lunge (R)

10 SA DB Push Jerk (L)

12 SA DB FR Lunge (L)

(Score is Rounds + Reps)