Thursday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Thursday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Band Pull-aparts 10 Scap Push-ups 5 Push-ups to Down Dog 25’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 10 Seated Tempo...
Thursday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Med Ball...
Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)6 Minute AMRAP 40 Single Unders 8 Ring Rows 8 Good Mornings :10 Calf Stretch per side :30 Pigeon per sideWorkoutMetcon (Time)1000m Row 3 Rounds of: 10 Burpee Pull Ups 20 Box Jump Overs 40 Double...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks 20 Mountain Climbers 7 Up-Downs -into- 1 ROUNDS 10/8 Cal Row 10 Scap Pull-ups 10 Kip Swings 10 Knees to ChestStrengthDeadlift...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump OversWorkoutMetcon (Distance)EMOM x 18...
Wednesday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK... Practice Footwork on Rope Climb*...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Bike for Cals STATION 2 Tabata Mountain Climbers STATION 3 Tabata KB or DB Swing STATION 4 Tabata Step-Ups...
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7...
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Plate Deadlifts 10 Plate Curls 10 Plate Front Squats 10 Plate PressesStrengthMetcon (Weight)3 SETS 20 DBL DB Hammer Curls 15 DB Bent Over Rows 10...