Friday

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit 262 – CrossFit

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“Lucy” (AMRAP – Rounds and Reps)

In 30 minutes, complete as many rounds and reps as possible of:

500 m row

10 strict L-sit pull ups

10 kipping pull ups

10 deadlifts 95/63

10 hang power cleans

10 front squats

50 double unders

2 rope climbs, 15′

Modify barbell to KB deadlift, swing & goblet squat at a challenging weight

RX+=135/83

Friday

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

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

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

6 T Push-ups with :02 Pause in the T Position*

8 Barbell Strict Press

10 Lateral Jumps Over Bar

* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2111)

(Score is Weight)

Workout

Metcon (6 Rounds for reps)

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

MAX Push Press (115/75)|(75/55)

-Rest :30 b/t Sets-

(Score is Reps)

Friday

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5/5 Single Arm Ring Rows

5 Knee Push-ups

5 Tempo Squats (22×1)

Workout

“CINDY-ISH” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Ring Rows or Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)
*New Benchmark Workout

Friday

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max KB Sumo DL High Pull

STATION 2

:30 Max Russian Twists

:30 Hollow Rocks

STATION 3

Max KB Box Step Ups

STATION 4

:30 Shoulder Taps

:30 Mtn Climbers

Friday

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Running Warm-up Prior to 1 Mile Test

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Workout

Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19

Please also record mile time.

Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

C. STRENGTH / GYMNASTICS

Back Squat (5×5)

5×5

Back Squat*

*Perform at same moderate-heavy weight across. Use 75-80% of the 5RM from Wednesday.

Shoulder Press (5×5)

5×5

Strict Press

*Perform at same moderate-heavy weight across

(Score is Weight)