Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (2 Rounds for time)

1. 2 SETS

1 Mile Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

2. NOT FOR TIME

1 Mile Jog (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Into…

2 ROUNDS — Quality Burpee “Cindy” (no rushing!)

5 Burpees

10 H-R Push-Ups

15 Air Squats

BARBELL WARM-UP (perform with PVC or Barbell)

2 SETS (call the reps quickly for your athletes)

7 Deadlift

7 Hang Muscle Clean

14 Alt. Elbow Punches (7 each side)

-Quick Rest-

7 Front Squats

7 Wide Grip Presses (behind Neck)

7 Hang Muscle Snatch

Workout

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

C. STRENGTH / GYMNASTICS

Warm-up (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.

Goal for Tommy Mac is to try to go unbroken on everything except the Power Snatch. Can you beat your first round time going through round 2?

(No Measure)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 SA DB Push Press (Right Arm)

10 SA DB Front Rack Lunges

10 SA DB Push Press (Left Arm)

10 SA DB Front Rack Lunges

STATION 2

AMRAP

12 Single DB Box Step Ups

12 Box Dips

STATION 3

AMRAP

14 Alt DB Snatches

14 V-Ups

STATION 4

AMRAP

16 Single DB Russian Swings

16 DB Russian Twists

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

8 Min. Bodyweight Flow

-400m run/row/jog/bike buy-in

then:

10 Jumping Jacks

5 Pushups to Down Dog

:20 Pigeon Per Side

:20 Lizard Per Side

5 Wide Leg Squats

5 Medium Leg Squats

5 Narrow Leg Squats

Strength

Back Squat (3-2-1-3-2)

50-60-70×4

:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.

Metcon

2020 Age Group Qualifier Workout 1 (AMRAP – Rounds and Reps)

6 Minute AMRAP

8 Thrusters (115/83)

50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!

Metcon (AMRAP – Rounds and Reps)

–At Home Version–

6 Minute AMRAP

8 Burpees w/ a HIGH JUMP

50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

250m Row

10 HSPU*

10 Box Jump Overs (24/20)

500m Row

20 HSPU

20 Box Jump Overs

750m

30 HSPU

30 Box Jump Overs

1000m

40 HSPU

40 Box Jump Overs

1250m Row

*HSPU are performed with a 4″ deficit.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

C. STRENGTH / GYMNASTICS

Front Squat (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Front Squat

-Rest 5:00-

Push Press (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Push Press

(Score is Load of Heavy Set of 2)

Monday

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

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Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – Mountain Climbers

MVMNT 2 – DB Deadlifts

MVMNT 3 – DB Bent Over Rows

Strength

Sumo Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Sumo Deadlift*

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

30 Deadlifts (185/125)|(135/95)

20/15 Cal Bike

10 DB Renegade Rows (40/30)|(25/15)

(Score is Time)