Thursday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
5 Push-ups
5 Burpees
STATION 2
AMRAP
5 DB DBL Swing
5 DB Front Squat
STATION 3
AMRAP
10 Alt. Reverse Lunges
:30 Plank
Thursday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
8 Minute EMOM
1: Jog
2: Down Dog -> Up Dog
3: Bird Dogs
4: Dead Bugs
Skill
Metcon (No Measure)
12 Minute of Quality Practice
1: Ring Dips or Muscle Ups
2: Handstand Skills
3: Rope Climbs
Pick 1 or all 3 and spend 12 minutes working on progressions with coach.
Metcon
Metcon (Time)
E4MOM for 20 Minutes:
400m Row
12 Toes to Bar
10 Deadlifts (185/133)[225/163]
Score is slowest round.
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
30 Mountain Climbers
20 Lateral Jumps Over the Bar
10 Burpees
Into…
2 ROUNDS
10 Deadlifts
8/8 Elbow Punches
6 FR Lunges
4 Front Squats
Strength
Metcon (Weight)
EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set. Keep weight moderate.
**Pause for :02 above knee then continue the lift.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-12:00 Cap-
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Sit-Ups (knees out; butterfly)
5 Med. Ball Squats
5 Sit-Ups (straight-legged)
5 Med. Ball Push Press to target
5 Cal. Bike Sprint (60+ RPM!)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Cal. Bike
-3:00 Rest-
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Cal. Bike