Thursday

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)

3 ROUNDS FOR TIME (7 MIN CAP)

20 Jumping Jacks

10 Broad Jumps

5/5 Single Leg Step-ups

5 Inch Worms

Workout

Metcon (Time)

10 ROUNDS FOR TIME

6 Up-Downs

8 KB Sumo Deadlift High Pulls

10 Box Jump Overs

-Time Cap 12:00-

(Score is Time)

Thursday

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Row 350 meters

10 BB/PVC Deadlifts

10 BB/PVC Shoulder Press

Focus on perfect form

Workout

Deadlift (5-5-5-5-5)

ON A 20:00 RUNNING CLOCK…

In 10 minutes, Build to a (SAFE) but challenging set of 5 Deadlifts.

Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.

No dropping, no banging, no clanging – clean lifting.

Shoulder Press (5-5-5-5-5)

Right after deadlifts, Build up over 2-3 sets, then do 5×5 across, resting 90 seconds between sets. Pick a challenging but doable weight. You should not be close to failure and form should be perfect.

Finisher

Metcon (Time)

3 ROUNDS FOR TIME

Run 200 meters

10 Burpees

-Hard Cap 5:00-

(Score is Time)

Thursday

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)

AMRAP x 5 MINUTES

5 Slam Balls

10 Air Squats w/ :02 pause in the bottom

5 Slam Balls

10 Lunges

20 Mountain Climbers

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

1 Back Squats (155/105)|(95/65)

2 Slam Balls (20/10)

3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps)

Heavy Day!

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit 262 – CrossFit

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TOROKHTIY COMPLEX (1-1-1…)

SNATCH + SNATCH BALANCE + OH SQUAT
Use this as a good warm up. Pull into catch, straight dip and strong squat!

Snatch (Build to a 1rm)

Clean and Jerk (2-2-2-…)

Build to a heavy double. Not touch and go.

Front Squat (2RM)

Suggested Build:

50%x5

65-75-85-90%+ x2

Thursday

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)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:30 Max Distance Row

1:30 Recovery Row

STATION 2

AMRAP

20 Lunges

10 DB Strict Press

STATION 3

1:30 Max Distance Bike

1:30 Recovery Bike