August 2019 • Fit 305

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Strength

Weighted Pull-ups (3-3-3-3-3)

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Strength

Thruster (8-8-8)

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Helly (Time)

Run 400 meters

30 Wall Ball 20/14

30 Box Jumps 24/20

Run 400 meters

21 Kb Swings 53/35

12 Pull ups

Run 400 meters

21 Kb Swings

12 Pull ups

Run 400 meters

30 Wall Ball

30 Box Jumps
OHH YEAHHH FRIDAY PLAYLIST

–

https://open.spotify.com/playlist/5Gt0CBVhRWHPtk9zSkrALE

HAMS N GAMS

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Back Squat (10-10-10-10-10)

PLAYLIST!

Alternating EMOM with a hard set of perfect push ups

https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr

Mangled SQT (Time)

Three Rounds for time of:

Row or Run 200 meters

20 Alternating Dumbbell Snatch

RX+ – 60/45

RX – 50/35

Masters – 40/25

Scaled 30/20 or lighter, from the hang as needed

This is a sprint. GO!

A-OK!

CrossFit 305, CrossFit A1A – CrossFit

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Skill Stamina (AMRAP – Reps)

35 minute EMOM

Minute 1 – 15 Toes to Bar

Minute 2 – 50 double unders

Minute 3 – 15 second L-Sit

Minute 4 – 45 second wall sit with 45/25 plate

Minte 5 – Rope Climb x 2

Minute 6 – 4′ Long jump burpees

Minute 7 – Rest

Score is burpees, scale reps to finish each set inside of the minute. Stagger order of the first 5 movements as needed, do the burpees together.

4 feet is exactly the width of one rubber roll.
This one was GOOD – Lets do it again. https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX

Wednesday

CrossFit 262 – CrossFit

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Push Press (3 – 3 – 3 – 3 – 3)

Build to a heavier final set than last week. Focus on dip and drive. Tight core throughout, straight down and up, driving out of the full foot.

Davidsdottir Warm Up (Time)

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

Wall Ball 20/14

Straight leg Medball Sit Ups

Run, row or ski 200m

RX+ = 11/10′ wall ball, GHD Sit Up w/ med ball (touch ball to floor), Cal Row or ski 21-18-15, etc.

Tuesday

CrossFit 262 – CrossFit

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Toes to Bar Skill Work

Tic Toc, then knees to chest, then knees to elbows, then toes to bar. Work on stringing these things together. Engage lats and press AWAY from the bar, legs should be coming up when you are pressing away.

Metcon (Time)

50 Power Cleans (135/93)

EMOM: 5 Toes to Bar (including 0:00)
10 Minute Time Cap.

Rest 5 Minutes, then complete:

Metcon (Time)

50 Burpee Box Jumps (24/20)

EMOM: 5 Push Ups (Including 0:00)

Rx+ 5 HSPU
10 Minute Time Cap

ROWWWWWWWW Bro!

CrossFit 305, CrossFit A1A – CrossFit

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Row, Bro! (No Measure)

Row :45 Rest :15 at each of the following stroke rates:

20, 22, 26, 30, 36, 30, 26, 22, 20

Play with damper and power.
Playlist:

https://open.spotify.com/user/1238100311/playlist/1EjCZ8jxtBk9Wylg17GIWW?si=YPPQ0E0WSB22acJKunatKw

RPL (Time)

Row 800 meters

60 single arm push press/jerk

100 yard walking dumbbell lunge

RX 40/25

Masters 35/20

RX+ 1000m row, 60/45

Scaled – lighter weight press, unweighted lunge or 100 step ups

Suggested strategy – row at 85%, alternating sets of 10 on press, lunge 50’ x 6 or 25’ x 8 and try to not stop.

11 minute time limit – pick weight that allows you to move!

Mondayyzzzzzzz

CrossFit 262 – CrossFit

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Overhead Squat or Front Squat (1-1-1-1…)

Build to a heavy rep for the day under guidance of a coach.

Metcon (Time)

Nautical Nancy:

5 Rounds

400m Row

15 OHS (95/63)

Rx+

5 Rounds

20 Calorie Bike

8 Squat Snatches (95/63)

Evry Freakin Day

CrossFit 305, CrossFit A1A – CrossFit

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Glute Bridge (10-10-10-10-10)

https://youtu.be/FMyg_gsA0mI
PLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Substitute overhead squats with front squats, goblet squats or air squats. Modify run to be able to finish each in no more than 2:30.

Strict 20 minute time limit.

Gym record is 12:05 – get after it.

Pace should be aggressive but sustainable. This is a mile and a quarter of running and 75 squats. Usually the quads and cardio will be the limiting factor on this one.

Squats should be unbroken or very close to unbroken – pick a weight that you will be able to run to and pick up immediately.

Remember, the RX weight is written for Olympic level athletes. Scale and modify accordingly.

Sundayyyyyy

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Strength

Weighted Pull-ups (5-5-5-5-5)

add weight each set

Metcon

Skinny Barbara (Time)

3 rounds for time:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

rest 3 min

pow

CrossFit 262, CrossFit 305, CrossFit A1A – RELOADED

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pow pow (Time)

50-40-30-20-10

Calorie Row

single arm db thruster 40/25

butterfly situp

rx+ 50/35, ghd

Setherday

CrossFit 262 – CrossFit

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Metcon (Time)

For Time

50 Cal Row

40 Wall Balls

30 Pull-Ups (scale jumping pull-ups; or ring row)

20 HSPUs (scale accumulated 1minute handstand hold)

10 Muscle Ups (scale toes to rings)

20 Box Jumps (box step overs)

30 Push-Ups (scale box push-ups)

40 Air Squats

50 Dubs (Scale 100 singles)

Saturday

CrossFit 305, CrossFit A1A – CrossFit

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Strength

Thruster (10-10-10)

build up in weight each set. I once saw Dibo do 31 unbroken reps at 135. It was *almost* enough to be the best in the gym…

Metcon

Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Push-ups

Burpees

Fridehhhhhh

CrossFit 262 – CrossFit

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Flobber Clobber (Time)

3 Rounds of

10 DL (135/93)

10 Burpees

Then…

10 Thrusters (135/93)

20 Thrusters (115/73)

30 Thrusters (95/63)

Farmer’s Carry (400m 1 arm farmer’s carry.)

Start within 5 minutes after finishing Flobber Clobber.

Use a tough weight kettlebell.

Brovember 2 (No Measure)

3 rounds of:

15 bent over dumbbell rows

15 front raises

15 lateral raises

Max reps strict chin ups (minimum of 5 or switch to palms up ring/bar rows)

Rest 60 seconds in between rounds.

Use light dumbbells

Do not rest between exercises. Go slow.

Sumo Deadlifts are great for Dat….

CrossFit 305, CrossFit A1A – CrossFit

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Sumo Deadlift (12-12-12-12-12)

E2MOM

Rock N Rap N Stuff to Pump to:

https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX

Kettlebell Tama (Time)

For time:

800-meter single-arm kettlebell farmers carry, 35/26

31 toes-to-bars

31 push-ups

31 front squats, 95/65 lb.

400-meter single-arm kettlebell farmers carry, 53/35

31 toes-to-bars

31 push-ups

31 hang power cleans 135/93

200-meter single-arm kettlebell farmers carry, 70/53

Scale by using lighter kettlebells or running in place of carries. Use Kb goblet squats in place of front squats. Skip cleans if needed.

25 minute time limit. Very generous.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Firsty Fursday

CrossFit 262 – CrossFit

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19.Tree (AMRAP – Rounds and Reps)

24 Minute AMRAP

8 Snatches*

40 Double Unders

400m Row

*Snatch weight increases each round.

Men’s RX = 95/135/155/185/205

Women’s RX

53/73/93/103/113
If you get to a weight that is too much for you, note how far you got and then drop down the weight to continue moving on the workout.

Five 5 minute Chippers on a 7 minute clock each starting with a 400 meter run

CrossFit 305, CrossFit A1A – CrossFit

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Dwayne (AMRAP – Reps)

Run 400 meters

21 Kettlebell Swings

21 Taters

7 strict pull ups

Max Bar Touch Burpees to 5 minutes

Rest to 7 minutes.

RX+ 53/35

RX/Masters 35+ 35/26

Scaled – lighter KB, Russian swings, ring rows, etc.

Score is burpees

FUNK!

https://open.spotify.com/playlist/3PSKwIRFZTkPSa74xeQVql

Wednesday

CrossFit 262 – CrossFit

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Push Press (3-3-3-3…)

Build to heavy set of 3 for the day. Focus on perfect dip and drive positions.

Metcon (Time)

RX:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Ups [Strict HSPU]

Toes To Bar

Butterfly Sit Ups

Hip Thrusts and a Ton of Dumbbell Work

CrossFit 305, CrossFit A1A – CrossFit

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Glute Bridge (12-12-12-12-12)

https://youtu.be/FMyg_gsA0mI
Super set with 10 single arm dumbbell press per side. 5 sets total, starting every 3 minutes or so (take your time but don’t get distracted).

OHH YEAHHH BASSS!

playlist:

https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT