Thursday

Announcements

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

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Warm-up

Warm-up (No Measure)

1 ROUND

P1: 200m Run

P2: Row (run is timer)

*alternate P1 and P2

Into…

1 ROUND

5/5 SA Ring Rows

5/5 SA Strict Press

10 Groiners

Into…

1 ROUND

5/5 SA Ring Row

5/5 SA Push Press

10 Up-Downs

Strength

Push Press (8-8-8)

8-8-8

Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

750m/500m Row

-into-

4 ROUNDS

12 Push Press (115/75)|(75/55)

12 Pull-ups

-into-

800m Run

-16:00 Time Cap-

(Score is Time)

Thursday

Announcements

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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

50 JJ – 50 Mountain Climbers

Then…

3 Rounds of…

5/5 SA KB Sumo Deadlift

5/5 SA RKBS

10 Plank Transitions

10 Scap Pull Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*

MIN 2 — :50 Max Reps of “BW Flow”**

MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

(Score is Rope Climb Reps, do flow movement as practice)

Stagger start to allow for uninterrupted rope climbs.

Finisher

Metcon (Calories)

3 SETS

1:00 Max Cals on Rower

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Rower)

Thursday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6 Min Cap)

3 Up-Downs + 5/5 Single Arm DB Sumo DL

3 Up-Downs + 5/5 Single Arm DB Snatch

3 Up-Downs + 5/5 Single Arm Front Rack Lunges

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts

MIN 2 – 5 Up-Downs + 10 DBL DB Snatches

MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges

MIN 4 – :45 MAX Hollow Hold

(Score is Load)

Wednesday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

ALTERNATING TABATA (:20 ON/ :10 OFF)

8 ROUNDS TOTAL…

1: Air Squat (1111)

2: Single Unders*

*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (3211)

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 60 Double Unders

MIN 2 – 12 Front Squats (135/95)|(95/65)

MIN 3 – :40 Barbell Front Rack Hold

(No Measure)

Wednesday

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)

400m Run

30 sec hang from bar

-Into-

3 ROUNDS

15 Glutes bridges (1 sec hold)

5 push ups

10 squat therapy

3/2 strict pull ups or 7 ring rows

5 back squat (2 sec hold)

Strength

Back Squat (5-5-5-5-5)

5-10 pounds heavier than last week.

Workout

Marbles (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5/3 strict pull ups

Run 200 meters

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)