Saturday

CrossFit 262 – CrossFit

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Push Press + Jerk (3+1)

Metcon (Time)

5 ROUNDS:

20 AIR SQUATS (*Rx+ WALL BALLS)

15CAL ROW

10 BURPEES

*Any break in WALL BALLS is an immediate 5 BURPEE penalty

Saturday

CrossFit 305, CrossFit A1A – CrossFit

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Strength

Power Clean (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

5 rounds for time:

Run 200m

15 Air squats*

12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Glute Bridge Hold

1:00 Max Air Squats

STATION 2

1:00 Plank Hold

1:00 DB Push Press

STATION 3

1:00 Wall Sit

1:00 DB Ground to Overhead

STATION 4

1:00 Hollow Hold

1:00 Sit-Ups

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 15:00 RUNNING CLOCK…

Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer workouts.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Grab a single DB, you’ll need it for EMOM 2 & 3!!

EMOM x 4 MIN

ODD- :45 Groiners

EVEN- :45 Inch Worms + Push-Up

EMOM x 4 MIN

ODD- :20 Single DB DL (inside the feet)/side

EVEN- :45 Up-Downs

EMOM x 4 MIN

ODD- :45 Sit-Ups

EVEN- :20 SA DB Strict Press/side

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Single DB Front Squat (50/35)|(35/20)

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

7:00 of Yoga Flow…

1:00 Dragon (L)

1:00 Dragon (R)

2:00 Forward Seated Fold

1:00 Saddle Archer (L)

1:00 Saddle Archer (R)

1:00 Rebound Recovery

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

40 Cal Row

40 Pull-Ups

20 Deadlift (315/225)

120 Double Unders

40 Cal Row

120 Double Unders

20 Deadlift

40 Pull-Ups

40 Cal Row

(Score is Time)

Saturday

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

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Warm-up

800 meter warmup run

1 min couch per side

40 samson lunges

20 up/down

Partner Workout

Metcon (Time)

500 meter farmers carry 53/35 35/26

500 meter row

500 meter run

50 kb swings

200 meter front rack carry

50 meter sled push 250/170 160/120

500 row

500 run

100 ft burpee broad jump