Tuesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Distance)

EVERY 3:00 FOR 4 SETS

200m Run

Max Distance HS Walk in Remaining Time

(Score is Lowest Distance)

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

Row 200m

Max Strict HSPU in Remaining Time

(Score is Lowest Rep Count)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Clean (10RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

(Score is Load)

Back Squat (20RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

(Score is Load)

Tuesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Mountain Climbers

5/5 DB Deadlifts

5/5 SA DB Bent Over Row

5/5 SA DB Hang Power Clean

Strength

Hang Power Clean (4×3)

4×3

Hang Power Clean

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 ROUNDS

18/14 Cal Bike

12 Hang Power Cleans (135/95)|(95|65)

(Score is Each Round for Time)

Tuesday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row

2 ROUNDS

5 Air Deadlifts

5 Air Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (5-5-5-5-5)

ON A 15:00 RUNNING CLOCK…

Deadlift up to 5-10 pounds heavier than last week, then do 5 sets at that weight.

Workout

Metcon (Time)

FOR TIME

30-20-10*

Calorie Row

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

Tuesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

EVERY 1:30 FOR 2 SETS

50m Run

6 DB Suitcase Deadlifts

8 Scap Push-Ups

Tuck/Hollow Hold for the remainder of time!

– 1:00 Rest-

EVERY 1:30 FOR 2 SETS

50m Run

6 DB Hang Muscle Cleans

8 Knee Push-Ups

Tuck/Hollow Hold for the remainder of time

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

200m Run

20 Hang Power Cleans

20 Push-Ups

(Score is Each Set For Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 DB Hammer Curls

10 DB Pull-Overs

(No Measure)

Tuesday

Announcements

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CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

20 Jumping Jacks

12 Alt Plank Shoulder Taps

12 PVC Thrusters

6 Scap Pull Ups

Strength

Metcon (No Measure)

4 Rounds for quality:

5-10 Strict Pull Ups

:20 support hold on rings [Rx+ muscle up into support]

14 Low Ring Push Ups

14 Hollow Rocks

Metcon

Metcon (Time)

2 Rounds for Time:

70 Wall Balls

70 Butterfly Sit Ups