Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

200m run

20 shoulder taps

15 squats

10 kb swing

5 pushups

Strength

Bench Press (3-3-3-3)

Same weight last week across 4 sets (warm up with 2-3 sets)

Immediately after each set 10 perfect push-ups (use box or bench as needed)

If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)

Workout

Metcon (Time)

FOR TIME

200m Run or 250m Row

30 Hang Power Clean or Kb swing

400m Run or 500m Row

20 Hang Power Clean or Kb swing

800m Run or 1000m Row

15 Hang Power Clean or Kb swing

(Score is Time)

Weight that you can do 20 reps unbroken

Covid 19 Update



We are offering home workouts at our regular class times through our private members Facebook group! If you’re a member please reach out to us via e-mail crossfit305@fit262.com to be included.

We will lend you a kettlebell and an abmat if you need it. Workouts will be with and without equipment with numerous options.

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (Time)

800 meter run

30 thrusters 75/43

20 burpees over the bar

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 Wall Balls (20/14)|(14/10)

In the remaining time…

AMRAP of:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Time)

5 ROUNDS FOR TIME

5 Clean & Jerk (135/95)

5 Muscle-Ups

-Rest 5:00-

5 ROUNDS FOR TIME

3 Clean & Jerk (185/125)

3 Burpee Muscle-Up

-Rest 5:00-

3 ROUNDS FOR TIME

2 Clean & Jerk (225/155)

400m Run

-Rest 5:00-

3 ROUNDS FOR TIME

1 Clean & Jerk (275/185)

500m Row

(Score is Total Time