CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Strength
Back Squat (5-5-5-5-5)
Build up to 5 pounds heavier than last week and do 5 sets art that weight.
Box squat if your knees are funky.
Workout
KB Krissy (Time)
20 Russian KB Swings – Heavy as able
20 Goblet Lunges, Same weight
Row 500/400 meters
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:30 CAP)
3 Push-Up to Pike (Down Dog)
4 LIGHT KB Suitcase Deadlifts
5 Cal. Row
-Rest :30 // Quick Teaching-
2 ROUNDS (2:00 CAP)
8 Alt. Shoulder Taps in Pike Position
6 Cal. Row
4 Moderate-Heavy KB Suitcase Deadlifts
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
21 Calorie Row
15 Pike Push-Ups
9 KB Suitcase Deadlifts
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
15 Glute Bridge Ups
1:00 Glute Bridge Hold
15/15 Clam Shells
:30/:30 Side Plank
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (2 Rounds for time)
2 SETS
80/60 Cal Bike
-Rest 5:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row
MIN 5 – Barbell Back Rack Box Step Ups
Strength
Deadlift (Build to Heavy 5-Rep Deadlift)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift
(Score is Load)
Workout
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.
**Last Seen 1/25/19
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
3 SETS
12 Tempo Strict Toes to Bar (1111)
12 Tempo DB Bent Over Row (1111, Heavy!)
12 Tempo DB Floor Press (1111, Heavy!)
*DBs should be AHAP while able to control the tempo strictly. Athlete can use different DBs for the BOR and Floor Press if needed.
(Score is Weight)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Strength
Sumo Deadlift (2-2-2-2-2)
5 heavy sets of 2! Should be touch and go, back stays flat.
Workout
Metcon (Time)
For Time:
75 Pull Ups
75 Kettlebell Swings (53/35)
75 Kettlebell Goblet Lunges
At minutes 0, 5, 10, 15, etc. you must do 10 burpees.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Wall Balls
STATION 2
Max Wall Ball Push Press
STATION 3
Max Wall Ball G2OH
STATION 4
Max Wall Ball Up-Down*
*Place hands on Wall Ball, jump the feet back to a plank, then jump forward and stand
