Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10/8 Cal. Bike

10 Alt. Cossack Squats → 10 Wall Squats

5/5 Single Arm Ring Rows → 10 Ring Rows

10 Alt. Reverse Lunges → 10 Air Squats @32X1*

*Tempo Squats – :03 descent, :02 pause in the bottom, explode up!

Workout

Metcon (Time)

FOR TIME

25-20-15-10-5

Cal. Bike

Air Squats

Ring Rows

-14:00 Hard Cap-

Tuesday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Mountain Climbers

:30 Hollow Body

15 Slam Balls

:30 Plank Hold

Strength

Push Press (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Push Press

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

Metcon (Time)

FOR TIME

3-6-9-12-15-18-21

Push Press (95/65)

Slam Ball (30/20)

Tuesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

With a pair of 2.5 or 5# plates…

AMRAP x 6

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8 Push Ups to Down Dog

Strength

Push Press (6-6-6-6-6)

Heavier than last week

alternating EMOM with 125 Army Flutter Kicks (scale reps as needed)

Workout

BCAA Content Is An Invalid Argument For Protein As Long As You Consume The Required Amount of Protein For PMS (Not the kind you’re thinking) (Time)

Three Rounds for time of:

Run 200 meters

10 burpee pull ups

Rest 2 minutes

Three Rounds for time of:

Run 200 meters

10 burpee pull ups

—-

For total time. If you can’t do pull ups, do regular burpees.

RX – 7′ bar for women, 8′ for men.

Tuesday

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

Single DB Box Step-Ups

STATION 2

Alt. DB Snatch

STATION 3

Sit-ups

STATION 4

Cal Row

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

FOR PREP

15:00 Stretch & Mobilize as Needed for PP & Snatch Work

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Strength

Push Press (5-3-1)

5-3-1

Push Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (3×3)

3×3

Snatch DL*

*Pause :01 Above Knee then Continue Pull to Waist

Snatch Balance (3×3)

3×3

Non-Heaving Snatch Balance

Heaving Snatch Balance (3×1)

3×1

Heaving Snatch Balance

For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.

Snatch (1-1-1-1-1-1-1)

1-1-1-1-1-1-1

Snatch

For the Snatch, keep loading heavy but sound mechanics (not 1RM). Build each set and rest as needed between lifts. Focus on position / control / speed.

Tuesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of:

Jog Down

10 Jumping Jacks

Jog Back

Butt Kickers Down

10 Alternating Lunges

Butt Kickers Back

High Knees Down

5 Walk Outs

Hick Knees Back

Toy Soldiers Down

10 Hanging Knee Raises

Toy Soldiers Back

Metcon

Tuskla (AMRAP – Rounds and Reps)

35 Minutes to get as far as you can:

10 Burpees

——————————-

10 Burpees

25 Box Jumps or Step Ups

——————————-

10 Burpees

25 Box Jumps/ Step Ups

50 Hanging Knee Raises

——————————-

10 Burpees

25 Box Jumps/ Step Ups

50 Hanging Knee Raises

75 Double Unders

—————————–

10 Burpees

25 Box Jumps/ Step Ups

50 Hanging Knee Raises

75 Double Unders

100 Calories of Choice