Sunday

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

View Public Whiteboard

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)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

10 Deadbugs

Into…

2 ROUNDS

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Workout

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 10 Wall Balls or Single DB Thrusters*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 DB Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 5 MINUTES

MIN 1 – 15 Backpack Thrusters

*Every minute, increase reps by 5…if fail, stick with final number

(…20-25-30-35)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 4 Backpack Up-Downs*

*Every minute, increase reps by 4…if fail, stick with final number

(…8-12-16-20)

-Rest 1:00-

EMOM x 5 MINUTES

MIN 1 – 10 V-Ups or Tuck-Ups*

*Every minute, increase reps by 5…if fail, stick with final number

(…15-20-25-30)

(No Measure)

SUNNNDAAAYYYYY

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Moderate tempo, moving as a group as much as possible:

10 Leg Swings Front/per leg

10 Leg Swings Side/per leg

10 Arm Circles Small

10 Arm Circles BIG

10 Windmills

10 Touch and Reach

50 Jumping Jacks

10 Plank to DownDog

50 Mountain Climbers

10 Push up

10 Squats

5 Burpees

REST!

Me & My Virtual Beer Gut (Time)

Three Rounds For Time:

30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)

Then, right into:

2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees

Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!

Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!

I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)

30 seconds Lizard on hands

30 seconds Lizard on elbows

30 seconds Lizard w/ rotation

Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.

Saturday

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

View Public Whiteboard

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

1 Minute Jog in place

20 Walking Knees to Chest, in place

20 Walking Quad Stretch, in place

20 Lunges

20 Toy Soldiers

1 Minute Jog in place (high knees on coach command)

1 ROUND

10 Air Squats

10 Up Downs

10 Side Lunges/Cossack Squats

5 Good Mornings

5 Burpees

Workout

The Abdominal Enchilada Sandwich (AMRAP – Reps)

5 SETS

5 minute AMRAP

10 Burpees w/ High Jump

20 Straight Leg Sit Ups*

30 Plank Knee to Elbows

40 Flutter Kicks

Then in remaining time…

Max Wall Balls or Thrusters or

Box Jumps or Step Ups or Air Squats

(Score is Total Reps of last movement, or just go hard!)

Touch the ceiling/sky/top of bunker on burpees!

Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.

If you’d like to make this more difficult and want to do more abs, use a 2 count.

Cool down

Warm-up (No Measure)

Stretch n Abs

:45 Quad or Couch Stretch per side

:45 Plank

:45 8 Point Shoulder Stretch per side

:45 Hollow Hold

:45 Lizard per side