Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
3 ROUNDS
20 Singles → 20 High Jumps → 20 Double-Unders
20 Marching Plank*
5/5 DB Upright Row
*Plank on elbows, alternate lifting foot 2-3 inches off the ground
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Alt. Single Arm DB Hang Cleans
40 Mountain Climbers
60 Double-Unders
Optional Finisher
Metcon (No Measure)
2-3 SETS
10/10 DB Hammer Curls
20 Alt. Deadbugs
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00 CAP)
15 Jumping Jacks
10 Banded Good Mornings
5 Divebomb Push-ups
5/5 BR Reverse Lunges
Strength
Deadlift (5-5-5-5-5-5-5)
EVERY 1:00 x 7 SETS*
5 Deadlifts
*Start at a light weight a build to a moderate weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
10 Deadlifts (155/105)
10 Push-ups
20 Walking Lunges
-Rest 2:00-
AMRAP x 4 MINUTES
5 Deadlifts
5 Push-ups
10 Walking Lunges
Thursday
CrossFit A1A, CrossFit 305 – CrossFit
KAMIKAZE (Time)
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
Thursday Lifting
CrossFit 262 – CrossFit
Liftoff + Pause Pull + Pause Snatch (Full Complex x2, work as heavy as technique allows)
1 Liftoff to knee + 1 Pause at knee (2 seconds) Pull + 1 Pause at knee (2 seconds) snatch.
Focus is first pull. Use legs and straight pull to the knee (flat feet).
Power Clean (5 x 2 Building)
Fast elbows and hips back in the catch.
Front Squat (3×3 @ 75% (3 second pause on first rep))
Suggested build – 50%x5
60-70% x 3