Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Grab a partner and a Barbell!

2 rounds

P1: AMRAP of…

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2

5 Romanian DL

5 Hang Clean

5 Burpees

Strength

Bench Press (2-2-2-2-2+)

Max reps last set

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (115/75)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND:

50 Jumping Jacks

5 Inch Worms

5 Up Downs

2 ROUNDS:

25 Single Unders

20 Mt. Climbers

5/5 Single Arm KB Strict Press (light weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

40 Double-Unders

20 Kettlebell Swings

10 Sit-Ups

*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Leg RDL

10 Arm Haulers (Slow)

12 Calf Raises @32X1*

*Perform on an elevated surface to maximize range of motion.

(No Measure)

Sunday

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

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Warm-up

Warm-up (No Measure)

3 ROUND

100m run

6 Jumping Pull Ups OR Ring Rows

6 Strict Knees to Chest

20 Double Unders OR Penguin Taps

Workout

“ICARUS” (Time)

FOR TIME

100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

-15:00 Hard Cap-

(Score is Time)

Finisher

4 x 400 meter run (4 Rounds for time)

@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
March we’ll be running every Sunday at 9am

Saturday

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

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Metcon

5 days of work 1 whole day to play, cmon everybody its Saturday (Time)

every 5 minutes perform one movement & rest the remainder of the time

800 meter run

200 dubs

50 burpees

1k row

80 butterfly situps

200 meter sled push

100 air squats

scale as need be. if you get caught by the 5 minute clock progress to next movement

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

500m Row

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

NOT FOR TIME

2000m Row (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 “Lunge” WallBall Shots (14/10)|(10/8)*

*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Walk w/ Nasal Breathing Only

3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Clean (Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Hang Power Clean*

*Compare to Wednesday’s effort and evaluate any weaknesses in pull or clean.

(Score is Load)

Metcon (Time)

10 ROUNDS FOR TIME

5 Burpees Over the Bar

5 Hang Power Clean (185/125)

100m Run

(Score is Time)

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 Max Cal Bike

1:00 Recovery

STATION 2

Max Double Unders

STATION 3

1:00 Max Box Jumps

1:00 Plank

STATION 4

Max Up-Downs