Wednesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (8-8-8-8-8)

Alternating EMOM with 50-100 Army Flutter Kicks

Workout

Metcon (Time)

FOR TIME

50/40 Cal Row

50 Up-Downs

This is a sustained sprint – apply effort accordingly.

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

Wednesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Strict Press (Max Reps)

Take 1/3 Body Weight and do max reps strict press. Bar touches shoulders then locks out overhead – legs stay straight whole time.

Strict HSPU (Max Reps)

This is RX+ instead of strict press.
If you can do 5+ strict HSPU, do this instead of the strict press. Max set of unbroken strict HSPU.

Workout

Metcon (Time)

FOR TIME

2 Rounds:

50/35 Calorie Row

50/35 Push Ups
Must touch chest on ground and then full extension at top of push up. Can’t roll up off of thighs. You know if you’re doing it…

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (5 Rounds for weight)

5 SETS

2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans

-Rest as Needed b/t Sets-

*Start moderate-heavy and build to heavy set of the complex

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Boot-Strapper Squats

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 Rounds

10 PVC Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Skill

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

100′ HS Walk*

*5′ increments, Open standards apply.

Metcon (No Measure)

ABATA

:20 on / :10 off for 8 sets

L-Sit

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

AMRAP

10 Wall Ball

10 Push-ups

STATION 2

AMRAP

10 MB Push Press

20 Mountain Climbers

STATION 3

AMRAP

10 MB Ground to OH

30 Plate Hops

Tuesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

Row 200m at 22 s/m

10 Band Pull Aparts

10 Lat Engagements

5 Ring Rows

Strength

Strict Pullups (1 attempt at max unbroken strict pull ups)

Legs stay straight in hollow position. No kipping at all, no bending knees.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

8 Burpee Plate ground to overhead (35/25)[45/35]

8 Chest to Bar Pull Ups [3 Muscle Ups]

40 Double Unders

Optional Finisher

Warm-up (No Measure)

2 Rounds:

25 GHD Sit Ups

25 GHD Hip Extensions

15 Bicep Curls (choose weight)