Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
5/5 Single Arm, Single Leg Bent over Row*
10 Glute Bridges
5 Inch Worms
*Position is similar to an RDL, right foot planted, left arm performs bent over row with the left foot elevated behind the body.
Strength
Deadlift (6-4-2-4-6)
6-4-2-4-6
Deadlift
(Score is Weight)
Workout
Metcon (4 Rounds for reps)
EVERY 3:00 x 4 SETS
400m Run
MAX Deadlifts (225/155)|(155/105)
(Score is Reps each Set)
Thursday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
GUIDED WARM UP…
Row 1:00
100m Run
Row 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges
Into…
Movement Review
Workout
Break Up rto Make Up (AMRAP – Rounds and Reps)
Partition any way, just get it done:
Run 2 Miles
60 strict pull ups
90 strict push ups
120 sit ups
Row 2000 meters
Score is time.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing
(No Measure)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
10 Box Step-Overs
:30 Cross Body Hold/Side
10 KB Deadlifts
-1:00 Rest // Review-
1 ROUND
5 Box Jump Overs
:30 Cross Body Carry/Side
10 Russian KBS
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
10 Box Jump Overs
100m KB Cross Body Carry**
10 Russian KBS
*Goal is to move perfectly through all 14 mins.
**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.
(Score is Rounds + Reps)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 400m then
Max Box Step-Ups in remaining time
STATION 2
Run 400m then
Max KBS in remaining time
STATION 3
Run 400m then
Max distance Row in remaining time
STATION 4
Run 400m then
Max Goblet Squats in remaining time