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
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)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 Single Arm DB Strict Press
10 Alt. Reverse Lunges (bodyweight)
5/5 Single Arm DB Push Press
5/5 Single Arm DB Suitcase Alt. Reverse Lunges*
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
2-4-6-8-10…
DB Push Press
DB Suitcase Reverse Lunges
-Rest 4:00-
Repeat!
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
1 SET
10:00 Ski
10:00 Bike
10:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×3)
3×3
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance
Heaving Snatch Balance (3×1)
3×1
Heaving Snatch Balance
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
Snatch (2-2-2-2-2)
2-2-2-2-2
Snatch
For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.
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 Cal Bike
STATION 2
Max DBL DB Swing (eye-level)
STATION 3
Max Burpees Over DBs
STATION 4
Max Cal Row