Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

Saturday

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

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Warm-up

Warm-up (No Measure)

1 ROUND

20 Mountain Climbers

8/8 SA DB Front Squat

10/10 SL Glute Bridges

Into..

1 ROUND

25 Jumping Jacks

6/6 SA DB Push Press

10 Kip Swings

Into..

1 ROUND

100m run

4/4 SA DB Thruster

10 Kipping Knees to Chest

Metcon (3 Rounds for reps)

3 rounds

500 run

200 meter farmers carry 70/53 53/35

40 lunges

20burpees

rest until 10 minutes

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – 6 Ring Muscle-Ups

MIN 2 – 15/12 Cal Bike

-Rest 6:00-

EMOM x 14 MINUTES

MIN 1 — 12 HSPU*

MIN 2 – 15/12 Cal Row

*Kipping or Strict — choose whichever option you need to work on more. Adjust reps as needed to get the work done in about :30-:40.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON BIKE

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)

14 DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New NCFIT Classic Workout – Happy Valentine’s Day!

C. STRENGTH / GYMNASTICS

Front Squat (5×1)

5×1

Front Squat*

*Perform at same heavy weight across

(Score is Weight)

Split Jerk (5×5)

5×5

Split Jerk

*Perform at same moderate weight across — this is a speed and technique focus today

(Score is Weight)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

8 Box jumps

8 Ring Rows

16 Lunges

STATION 2

AMRAP

10 Box Jumps

10 Ring Rows

20 Lunges

STATION 3

AMRAP

12 Box Jumps

12 Ring Rows

24 Lunges

STATION 4

AMRAP

14 Box Jumps

14 Ring Rows

28 Lunges

Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON ROWER

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Workout

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

5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.

If you finish early do 100 burpees while you wait.

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Downs (RX+ 35/20 Devils Press)

14 Double DB Front Squat

16/13 Cal Row

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New BENCHMARK Workout – Happy Valentine’s Day!