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)

Tuesday

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!

Monday

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.

Monday

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