Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Box Jumps
12 V-Ups
STATION 2
EMOM
15 Burpees
STATION 3
AMRAP
10 Box Jumps
12 DB Push Press
STATION 4
EMOM
15 KB Swing
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MIN
100m Run
8 Alt. Box Step Ups
:15 Wall Sit (check for depth)
300m Bike
Workout
Metcon (Time)
3 ROUNDS FOR TIME
200m Run
14 Alt. Lateral Box Step-Overs
1:00 Wall Sit
14 DB Curl to Press
600m Bike
-Time Cap 16:00-
(Score is Time)
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
Partner Style “You Go, I Go” Warm-Up
AMRAP x 6 MINUTES*
ROUND 1
P1: 100m Run
P2: Air Squats
ROUND 2
P1: 100m Run
P2: Lunges
ROUND 3
P1: 100m Run
P2: MB FR Lunges
ROUND 4
P1: 100m Run
P2: Wall Balls
*Partner 1 is the timekeeper. Once the run is completed, switch. Partner 2 does max reps of movement until partner 1 returns from run.
Strength
Front Rack Lunge (3×8/8)
3 SETS
8/8 Reverse Front Rack Lunges
25 Glute Bridges
(Score is Weight)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 Wall Balls (20/14)|(14/10)
80 Sit-ups
60 Front Rack Lunges (135/95)|(95/65)
400m Run
20 Synchronized Burpees
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)
Saturday
Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS…
10 Lunges
5 Push-Up to Pike
10 Groiners
2 ROUNDS…
10 Up-Downs
10 Jumping Squats
20 Shoulder Taps
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
120 Thrusters (135/95)|(95/65)
120 Up-Downs
*P1 works while P2 rests. Reps can be broken up and completed in any order.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Row or Walk
3:00 Foam Rolling Quads
3:00 Foam Rolling Upper Back
(No Measure)