Tuesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

2 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.

If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.

Workout

UpperCutz (Time)

20 Bar Muscle-Ups – OR – 40 Pull Ups

Then in the remaining time…

6 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Burpees

Modify Cleans to Hang Power or KB Swings as needed.

This should be a weight you can do UNBROKEN for 20 reps.

42 cleans and 42 burpees – scale weight accordingly.

Movement integrity before LOAD always.

Tuesday

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

AMRAP

10 Medball Power Cleans

10 Medball Push Press

STATION 2

1:00 Row for Max Distance

1:00 Rest

:30 Row for Max Distance

:30 Rest

STATION 3

AMRAP

10 Medball Front Squats

10 Medball Russian Twists

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20/15 Cal Row

25′ HS Walk

-Rest 2:00-

3 ROUNDS FOR TIME

20/15 Cal Row

25′ HS Walk

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Alt. Spiderman Lunges

10 T-spine Rotations

Into…

EMOM x 6:00

:30 On/ :30 Off

Min 1 – Row (Easy)

Min 2 – Wall Squats

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

Strength

Back Squat (3-3-3-3-3)

3-3-3-3-3

Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

13 Back Squats (155/105)|(115/75)*

350/300 Row

*Squat can come from ground or rack.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS

1:30 Wall Sit

-Rest 1:30 b/t Sets-

(No Measure)

5 SETS

1:00 Hollow Hold

– Rest 1:00 b/t Sets-

(No Measure)

Tuesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Alt. Spiderman Lunges

10 Glute Bridges

Into…

EMOM x 6:00

:30 On/ :30 Off

Min 1 – Row (Easy)

Min 2 – Wall Squats

https://youtu.be/hV_rDOloxCI

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

https://youtu.be/YvxmS5BIPi8

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

For all squats, focus on great movement patterns.

Mark Pratt’s Ex-Pat Playlist

https://open.spotify.com/playlist/4f3Lky9axfWCdxp4WgzdZn

Strength

Back Squat (5-5-5-5-5)

Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.

You want a power booty? Ya gotta move weight with good form. Get after it.

Workout

Where Are My Legs? (Time)

3 ROUNDS FOR TIME

30 Goblet Lunges (35/26)[53/35]

350/300 Row

Lunges are anyway, alternate or not.

Stand up fully with feet together each rep.

Reset rower each round.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)

Tuesday

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

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

:30 Good Mornings

:30 Single Unders

:30 Up-Downs

-1:00 Rest-

1 ROUND

:30 High Jump Single Unders

:30 Straight Leg Sit-ups

:30 Fast Jump Single Unders

:30 Up-Downs

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (1111)

(Score is Weight)

Workout

“BLACK WIDOW” (Time)

FOR TIME

40-30-20-10

Up-Down

80-60-40-20

Double Unders

3-3-3-3

Deadlift (185/135)

-10:00 Hard Cap-

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

20/15 Cal. Bike

Into …

TABATA (8 ROUNDS, :20 ON // :10 OFF)

MVMT 1 – Alt. Forward Lunges

MVMT 2 – Single-Unders

MVMT 3 – Hollow Rocks

MVMT 4 – Double-Under Practice

Into …

20/15 Cal. Bike

Workout

Metcon (Time)

FOR TIME

50/40 Cal. Bike

50 Walking Lunges

150 Double Unders

50 Walking Lunges

50/40 Cal. Bike

-Hard Cap 16:00-

(Score is Time)

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Lizard Rotations per Side

Into…

EMOM x 6:00

:30 On/ :30 Off

Min 1 – Row (Easy)

Min 2 – Wall Squats

https://youtu.be/hV_rDOloxCI

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

https://youtu.be/YvxmS5BIPi8

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

For all squats, focus on great movement patterns.

Mark Pratt’s Ex-Pat Playlist

https://open.spotify.com/playlist/4f3Lky9axfWCdxp4WgzdZn

Strength

Sumo Deadlift (6-6-6-6-6)

Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.

You want a power booty? Ya gotta move weight with good form. Get after it.

Workout

Where Are My Legs? (Time)

3 ROUNDS FOR TIME

30 Goblet Lunges (35/26)[53/35]

350/300 Row

or

20/15 Calorie Bike

Lunges are anyway, alternate or not.

Stand up fully with feet together each rep.

Reset rower each round.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)

Monday

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 Air Squats

STATION 2

Max Push-ups

STATION 3

Max Alt. V-ups

STATION 4

Max Lunges

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (4 Rounds for time)

4 SETS

50/40 Cal Bike

-Rest 4:00 b/t Sets-

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure)

Workout

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout!

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

: Front Squat (3×3)

3×3

Front Squat*

*Perform at same heavy weight across

(Score is Weight)

Push Press (3×3)

3×3

Push Press

*Perform at same heavy weight across

(Score is Weight)

Monday

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 Ball Deadlifts

6 Alt. Slam Ball Around the Worlds*

5 Slam Ball Strict Press

20 Mountain Climbers

*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (1111)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

25 Push Press (95/65)|(65/45)

Immediately into…

7 ROUNDS

6/4 Cal Bike

12 Slam Balls (30/20)|(20/10)

Immediately into…

25 Push Press

(Score is Time)

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.

If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.

Workout

“UPPERCUT” (Time)

20 Bar Muscle-Ups – OR – 40 Pull Ups

Then in the remaining time…

6 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Burpees

Modify Cleans to Hang Power or KB Swings as needed.

This should be a weight you can do UNBROKEN for 20 reps.

42 cleans and 42 burpees – scale weight accordingly.

Movement integrity before LOAD always.

15 minute hard time cap.

Fabio’s A1A Playlist:

https://open.spotify.com/playlist/1LSxcymrVEcO9awMPWQeWN

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Ring Rows + :10 Bottom of Ring Row Hold

10 Push-Ups + :20 Plank Hold

10 Air Squats + :30 Squat Hold

10 Burpees

Workout

“LIGHTNING STRIKES” (4 Rounds for reps)

EMOM x 4 MINUTES

:30 MAX Ring Rows

:30 Ring Row Hold

-:30 Rest-

EMOM x 4 MINUTES

:30 MAX Push-Ups

:30 Plank Hold

-:30 Rest-

EMOM x 4 MINUTES

:30 MAX Air Squats

:30 Bottom of Squat Hold

-:30 Rest-

EMOM x 4 MINUTES

MAX Burpees in :45

(Score is Reps for Each Round)
*New NC30 Benchmark!

Sunday

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

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Warm-up

Warm-up (No Measure)

Partner Style “You Go, I Go” Warm-Up

AMRAP x 6 MINUTES*

ROUND 1

P1: 100m Run

P2: Air Squats

ROUND 2

P1: 100m Run

P2: Lunges

ROUND 3

P1: 100m Run

P2: MB FR Lunges

ROUND 4

P1: 100m Run

P2: Wall Balls

*Partner 1 is the timekeeper. Once the run is completed, switch. Partner 2 does max reps of movement until partner 1 returns from run.

Strength

Front Rack Lunge (3×8/8)

3 SETS

8/8 Reverse Front Rack Lunges

25 Glute Bridges

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Wall Balls (20/14)|(14/10)

80 Sit-ups

60 Front Rack Lunges (135/95)|(95/65)

400m Run

20 Synchronized Burpees

*Split work evenly. Both partners will complete the 400m Run together.

(Score is Time)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MIN

100m Run

8 Alt. Box Step Ups

:15 Wall Sit (check for depth)

300m Bike

Workout

Metcon (Time)

3 ROUNDS FOR TIME

200m Run

14 Alt. Lateral Box Step-Overs

1:00 Wall Sit

14 DB Curl to Press

600m Bike

-Time Cap 16:00-

(Score is Time)

Sunday

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

AMRAP

10 Box Jumps

12 V-Ups

STATION 2

EMOM

15 Burpees

STATION 3

AMRAP

10 Box Jumps

12 DB Push Press

STATION 4

EMOM

15 KB Swing

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 10 MINS

Odd- :30 Row (increasing effort every round)

Even- :45 of Movement!

1st round= Alt Groiners

2nd round= KB DL

3rd round= RKBS

4th round= KB Upright Row

5th round= Plank Shoulder Taps

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 12/10 Cal Row

MIN 2 – 20 Alt. V-Ups

MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)

MIN 4 – 20 KB Goblet Step-Back Lunges

MIN 5 – :45 Max KB Plank Touches*

*KB placed arm’s distance in front of plank hold, alternate arms each touch.

(No Measure)

SATURDAY

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit 262 – CrossFit

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Clean + Front Squat (1+2)

Metcon (Time)

3 ROUNDS:

8 THRUSTERS (95/63)(RX+ 40/25 DB)

33 DOUBLE UNDERS

4 ROUNDS:

5 THRUSTERS (95/63)(RX+ 40/25 DB)

5 BAR FACING BURPEES (RX+ 3/2 MUSCLE UPS)

5 ROUNDS:

3 THRUSTERS (95/63)(RX+ 40/25 DB)

10 SIT UPS (RX+ BURPEES)

Saturday

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

2 Ring Rows

4 Push Ups

6 Alt. Lunges w/ Twist

8 Step Ups

From here, go into your teaching session that highlights the different scaling options for today’s strength/workout.

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows

MIN 2 – 5 DB Push-ups or Hand Release Push-ups

MIN 3 – 5 DB Tempo Goblet Squat (22X2)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Strict Pull-ups

5 DB Deficit Push-ups

7 Box Jumps (20)*

*20″ for all athletes

(Score is Rounds + Reps)

Saturday

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 7 MIN

10 KB Sumo Deadlift

:20 Hollow Hold

10 KB Goblet Squat

:20 Arm Haulers

5/5 Single Leg RDL (no weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Alt. V-Ups

12 Russian KBS

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS :20 ON / :10 OFF*

MVMT 1 – Banded Good Mornings

MVMT 2 – KB Side Bends**

*Alternate movements for total of 8 rounds

**Switch sides every other round

Saturday

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)

2 ROUNDS…

10 Lunges

5 Push-Up to Pike

10 Groiners

2 ROUNDS…

10 Up-Downs

10 Jumping Squats

20 Shoulder Taps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Thrusters (135/95)|(95/65)

120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Row or Walk

3:00 Foam Rolling Quads

3:00 Foam Rolling Upper Back

(No Measure)

Saturday

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)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

10 Cal Bike

STATION 2

EMOM

25 Double Unders + 10 DB Deadlift

STATION 3

AMRAP

5 Renegade Rows

10 DB Ground to Overhead

Saturday

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 20 Alt. V-Ups

MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)

MIN 4 – 20 KB Goblet Step-Back Lunges

MIN 5 – :45 Max KB Plank Touches*

*KB placed arm’s distance in front of plank hold, alternate arms each touch.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Lunges

5 Push-Up to Pike

10 Groiners

2 ROUNDS…

10 Up-Downs

10 Jumping Squats

20 Shoulder Taps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

120 Thrusters (135/95)|(95/65)

120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Row or Walk

3:00 Foam Rolling Quads

3:00 Foam Rolling Upper Back

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice Bar Muscle-Up Skill*

*Goal for today’s session is to practice without any other additional work. Work on quality sets or connecting reps. Keep the volume manageable and the quality of movement high. For those with great BMU skill…

5:00 Max Meters Row

5:00 Max BMU

5:00 Max Meter Row

(No Measure)

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