Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
15 Cal Row (Moderate intensity)
into…
3 QUICK SETS of
10 Scap Push-ups
5 Burpee Broad Jumps
5 Empty Barbell Shoulder Presses
into…
15 Cal Row (High intensity)
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (2121)
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 3:00 x 5 SETS
12/10 Cal Row
10 Push Press (115/75)|(75/55)
10 Burpee Over Bar
(Score is Each Round for Time)
Thursday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
MOVE IT PLAYLIST
https://open.spotify.com/playlist/1EjCZ8jxtBk9Wylg17GIWW
Run 200 meters as a group
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional)
1:00 Hollow Rocks
Run 200 meters as a group
—
10 walking lunges
10 powerballs
10 medball deadlift
10 medball front squats
10 push ups
10 wall balls
Row 10 calories
—
Prepare to start.
Workout
EAGLE 38 (AMRAP – Rounds and Reps)
In 38 minutes complete as as many rounds and reps as possible of:
Run 400 meters
38 Medball walking lunges
380 Meter Row
38 Wall balls
(Score is Rounds + Reps)
RX – 14/10
RX+ 20/14
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (5 MIN CAP)
:30 Bike (Increasing Pace)
10 Bodyweight or LIGHT KB/DB Good Mornings
20 Alt. Plank Shoulder Taps
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 10/10 Single Arm KB Suitcase Deadlift
MIN 3 – MAX Plank Hold
(Score is Weight)
Wednesday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
Row @ Moderate Pace for 2:00
2 ROUNDs Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
Into…
1 ROUND
5 Burpees
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
Strength
Metcon (Weight)
10 minute EMOM
3 weighted, strict or assisted pull ups, or Muscle Up work of any kind (strict rings, bar muscle up drills, etc.)
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. Hold a db in your legs or put your toes in a kettlbell.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
Workout
Metcon (3 Rounds for time)
New Round Every 5 Minutes. Each round for time. 3 Total Rounds.
10 Handstand Push Ups
20 Burpees
30 Air Squats.
Scale to finish in the 5 minutes. try 10/15/20 or 5/10/15.
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Burpees
10 Step-Ups
STATION 2
AMRAP
20 Shoulder Taps
20 Sit-Ups
STATION 3
AMRAP
10 Hollow Rocks
30 Lunges
STATION 4
AMRAP
10 Up-Downs
15 Air Squats
20 Flutter Kicks
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Dedicated Shoulder Work Prior to Snatch Complex
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Bike @ Moderate Pace for 2:00
1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat
Into…
1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Clean + 1 Squat Clean + 1 Front Squat
Then…
NOT FOR TIME
15 Reps of FS Weight @ 2222 (Take from rack)
(Score is Weight)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1:00 AMRAP of L. Groiner + R. Groiner + Air Squat
2:00 Bike or Rower
1:00 AMRAP of Slow Barbell Kang Squat
Into…
3 MINUTES OF SQUAT PREP…2-3 SETS
10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)
10 Tempo Air Squats (2121)
10 Push-up to Down-Dog
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (2121)
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Back Rack Lunges (95/65)|(65/45)
20 Slam Ball (20/10)
200m Run
-12:00 Hard Cap-
Wednesday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
PULL THAT ISH PLAYLIST
https://open.spotify.com/playlist/37i9dQZF1DWWPcvnOpPG3x
Row @ Moderate Pace for 2:00
1 ROUND Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
Into…
1 ROUND
5 Burpees
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
Strength
Metcon (Weight)
10 minute EMOM
3 weighted, strict or assisted pull ups
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. You can either pyramid weight, work across or work up for your last rep.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
Workout
Metcon (3 Rounds for reps)
3 attempts, each for time:
On a 50′ course, complete a
200 foot burpee broad jump. Rest the balance of 6 minutes.
– Hands may not reach out further than arms length from feet. No forward stepping
ABS Test 2020 #1 (Time)
RX – 150 Butterfly Sit Ups
-or-
RX+ – 75 GHD Sit ups
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2:00 of TABATA (:20 / :10)
Alternate b/t Air Squat & Up-Downs
Into…
2-3 Sets | 4:00 Flow Warm-up (w/ light DB)
5/5 DB Deadlift
5/5 SA DB Swing (from waist)
5/5 SA DB Press (:01 pause OH)
10 Alt. Groiners
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
20 Alt. DB Snatches
10 Up-Downs
20 Alt. DB Front Rack Lunges
(Score is Rounds + Reps)
Tuesday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row (Moderate)
:30 Arm Circles
10 Push-Up to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 ButterFly Sit Ups
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
:30 Max Cal Row
:30 Recovery Row
STATION 2
EMOM
12 V-Ups
STATION 3
EMOM
12 Push-Ups
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 20 MINUTES*
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Distance HS Walk
*Goal of this session is a easy sweat and skill development.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (5-5-5)
5-5-5
Strict Press*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
(Score is Weight)
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
25 Jumping Jacks
8 DB Front Squats
8 DB Push Press
6 Ring Rows or Jumping Pull-ups
Strength
Hang Power Clean (3-3-3-3-3-3-3)
EVERY 1:00 x 7 SETS*
3 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Tuesday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
Playlist? More like BASSlist
https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 ButterFly Sit Ups
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1-2 ROUNDS (6 MIN CAP)
:30 Bike
5 DB Deficit Push-Ups (on or off knees)
10 Alt. DB Renegade Rows (no push-up in between rows)
:30 Bike
5 DB Burpees
5 DB Hang Power Cleans
:30 Bike
5 DB Squat Cleans
5 DB Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3 DB Manmakers
6/4 Cal. Bike
-Rest 2:30-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Hammer Curls
20 Hollow Rocks
:30 DBL DB/KB Overhead Carry
(No Measure)
Monday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
Jog down and back x 2
8 Scorpions Facing Up
8 Scorpions Facing Down
:30 Plank
5 Hanging Knee Raises
5 Sumo Deadlift (PVC or Empty Bar)
Strength
Sumo Deadlift (10-10-10-10-10)
Alternating EMOM
1: 10 Sumo DLs
2: 3 kip + 3 kip raising knees + 3 Toes to Bar
3: Rest or practice other skill
Build off of last week’s sumo DL lesson.
Metcon
Metcon (Time)
5 Rounds for Time:
6 Clean and Jerks (135/93)
10 Double Hop Burpees Over Bar
6 Toes to Bar
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
MAX Single DB G2OH
STATION 2
:30 Superman Hold
:30 Plank Hold
STATION 3
MAX Single DB Thruster
STATION 4
:30 Wall Sit
:30 Glute Bridge Hold
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
100m Run
-Rest 1:00-
200m Run
-Rest 2:00-
400m Run
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike or Rower…
Into…
2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Skill
Warm-up (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5)
5-5-5
Back Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
(Score is Weight)
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
20 Lunges
10 DB Deadlift
5 Inch Worm + Push-up
1 ROUND
16 Goblet Lunges
10 DB Bicep Curls
5 Push-up to Down Dog
1 ROUND
12 Alt. SA DB OH Lunge
10 DB Hang Power Clean
5 Hand Release Push-ups
Strength
Metcon (Weight)
3 SETS
10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Hand Release Push-ups
12 DB Hang Power Clean (40/25)|(25/15)
100′ SA DB Overhead Lunge (50′ each arm)
(Score is Rounds + Reps)
Monday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
PLAY LIST? More like YAY LIST!
https://open.spotify.com/playlist/0z3OPgnQIZInixCur8hq4y
Run 800 meters easy
Into…
2 ROUNDS
:30 Plank
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Alt Groiners
10 Russian KB Swings
Rest and recover for a minute. Regroup, then….
EMOM x 3 MINUTES FAST!
15 Air Squats
10 Burpees
Skill
Warm-up (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or V-Up
TABATA 4 – Push Ups
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
2020 COW – 2 (Time)
800 Meter Plate Carry For Time
45 pound plate for men
25 pound plate for women
—
A1A – Use Park Loop or 2 x 400m, Start and finish is line at door. BE CAREFUL WHEN DROPPING.
305 – Start with foot on front stair, touch thick paint line at 4th, run to crosswalk line at 2nd, then back to line at 4th, finish with foot on step.
262 – start at garage door, run to fire hydrant and back
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
Play a Game! or Rowling!
Workout
Metcon (No Measure)
FOR TIME
500m Row
25 Hand-Release Push-Ups
400m Row
20 Hand-Release Push-Ups
300m Row
15 Hand-Release Push-Ups
200m Row
10 Hand-Release Push-Ups
100m Row
5 Hand-Release Push-Ups
-16:00 Hard Cap-
(Score is Time)
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 30 Cals
Rest Remainder…
STATION 2
80 Double Unders
Rest Remainder…
STATION 3
15 DB Devils Press
Rest Remainder…
STATION 4
1:00 Max Hollow Rocks
1:00 Max Russian Twist