Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

1. 5 SETS

400m Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

2. NOT FOR TIME

1 Mile Jog (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BARBELL WARM-UP*

3-4 Rounds

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Elbow Punches

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

1. ON A 10:00 RUNNING CLOCK…

Practice Hand Walking Skill*

*Approach in 25′ increments with CF Open standards.

(No Measure)

2. ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…5:00 lower-body and 5:00 upper-body.

(No Measure)

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

Max Cal Row

Top of every minute- 5 Box Jumps

STATION 2

Max Cal Bike

Top of every minute- 5 Burpees

STATION 3

Max Cal Row

Top of every minute- 5 Box Jumps

STATION 4

Max Cal Bike

Top of every minute- 5 Burpees

Wednesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 800 meters, then:

BARBELL TECH WARM-UP*

3 Rounds

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Elbow Punches

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Push Press

Strength

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

Workout

Sorry Not Sorry (Time)

5 Rounds for time of:

15 KB Swings

15 Air Squats

(Score is Reps)

8 minute time limit, scale weight and reps accordingly. Make it BURN!

If this is not enough, do 100 burpees immediately after finishing and wait for the Thursday Massacre.
53lbs/35lbs

Wednesday

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

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Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 DB Deadlifts

10 DB Hammer Curls

10 DB Strict Press

Into…

2 ROUNDS

100m Run

10 DB Hang Power Cleans

10 DB Push Press

Strength

Hang Power Clean (5×2)

5×2

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

200m Run

15 Hang Power Clean (95/65)|(65/45)

9 Shoulder 2 Overhead

(Score is Time)

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 Round (2:00 CAP)

5 Bootstrappers

10 Glute Bridge Ups (:02 Pause at top)

:15/:15 Front Rack Hold

2 Rounds (3:00 CAP)

:30 Row

10 RKBS

:15/:15 Front Rack Hold

:30 Shoulder Taps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20 Russian KB Swing

20/15 Cal. Row

50m Double KB Front Rack Carry

1:00 Plank Hold

(Score is Rounds + Reps)

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

EMOM

14 Up-Downs

STATION 2

EMOM

20 Jumping Squats

STATION 3

EMOM

20 Sit-Ups

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

2 ROUNDS

1:00 Bike

10 Tempo Push-ups (31×1)

10/10 Single Arm Tempo DB Floor Press (3331)

10/10 Single Arm DB Arnold Press

2 ROUNDS

:30 HS Hold

:30 Inch Worms

:30 Burpees

1:00 Bike

*Warm should be performed with a light-moderate DB…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/12 Cal Bike

15 DB Bench Press (50/35)|(35/20)*

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for reps)

5 SETS

12 Barbell Bent Over Row (1111)

Max Perfect Push-Ups (1111)

-Rest as Needed b/t Sets-

(Score is Reps for Each Set)

Tuesday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS (:20 ON/ :10 OFF)

MVMNT 1 – Cal Bike

MVMNT 2 – Air Squats

-Into-

3 ROUNDS (:20 ON/ :10 OFF)

MVMNT 1 – Cal Bike

MVMNT 2 – Push-ups

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2121)

(Score is Weight)

Workout

Metcon (3 Rounds for reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Cal Bike

TABATA 2 – DB Goblet Squat (Athlete Choice)

TABATA 3 – Hand Release Push-ups

-Rest 1:00 b/t Each Full Tabata-

(Score is Lowest Number Each Round)

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

2 ROUNDS

Run 200 meters

10 Tempo Push-ups (31×1)

10/10 Single Arm DB Press

2 ROUNDS

:30 HS Hold

:30 Inch Worms

:30 Burpees

Run 200 meters

*Warm should be performed with a light-moderate DB…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/12 Cal Row

15 Strict Push Ups

3 Strict handstand push ups or 10 DB strict press

1 Rope Climb

(Score is Rounds + Reps)

Challenge of the Week!

Metcon (AMRAP – Reps)

https://open.spotify.com/track/60rIdEPDrzyLiLC0icp3xz

Play song Flower (on spotify on repeat, just in case someone longs more than one song)

Partner or coach judge

Straight arms plank (bring sally up)

Elbow plank (bring sally down)

Longer with out drop plank position win the challenge

Everyone can do it!

Enjoy and good luck!

Score is seconds (reps) total full song 3min 26 sec = 206 seconds (reps)

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND (2:00 CAP)

:30 Single Arm DB Front Rack Carry/Arm

10 Up-Downs

10 Air Squats

:30 Tuck Hold

-:30 Rest-

1 ROUND (2:00 CAP)

:30 Single Arm DB Overhead Carry/Arm

10 Burpees

5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat

:30 Tuck Hold

-:30 Rest-

1 ROUND (2:00 CAP)

10/10 Single Arm DB Thrusters/Arm

10 Burpees Over the DB

:30 Tuck Hold

Workout

“RIGHT & LEFT” (3 Rounds for reps)

AMRAP x 5 MINUTES

10 Right Arm DB Thrusters

8 Burpees Over DB

10 Left Arm DB Thrusters

-2:00 Rest-

AMRAP x 4 MINUTES

8 Right Arm Thrusters

6 Burpees Over DB

8 Left Arm DB Thrusters

-2:00 Rest-

AMRAP x 3 MINUTES

6 Right Arm DB Thrusters

4 Burpees Over DB

6 Left Arm DB Thrusters

(Score is Rounds + Reps For Each AMRAP)

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo Squat, empty bar or PVC (3331)

Strength

Back Squat (3-2-1-3-2-1)

Warm Up:

50%x4, 60%x4, 70%x4

Wave 1: 80%x3, 85%x2, 90%x1

Wave 2: 80%x3, 85%x2, 90%x1

Workout

POINT BREAKER (Time)

4 ROUNDS FOR TIME

5 Strict Chest to Bar Pull-ups

15 Deadlift (135/83)

400m Run/500m Row

Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Roll Quads

2:00 Roll Hamstrings

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo DL (3331)

Strength

Deadlift (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift

(Score is Load)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Power Snatch (10RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Snatch

&

Establish 20RM Front Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

Front Squat (20RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Snatch

&

Establish 20RM Front Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

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 Reps 1 DB Push Press + 1 DB Thruster

STATION 2

MAX Reps DBL DB Snatch

STATION 3

MAX Reps 1 DB DL + 1 DB Hang Squat Clean

STATION 4

MAX Reps Suitcase Lunges

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo Squat, empty bar or PVC (3331)

Strength

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

Workout

POINT BREAKER (Time)

4 ROUNDS FOR TIME

5 Strict Chest to Bar Pull-ups

15 Deadlift (135/83)

400m Run/500m Row

Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Roll Quads

2:00 Roll Hamstrings

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

Monday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Alt. Step-ups

8 Up-Downs

8 Deadlifts

Strength

Metcon (7 Rounds for weight)

EVERY 1:30 FOR 7 SETS

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Power Clean

*Keep weight light to moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 DB Hang Power Cleans (50/35)|(35/20)

-into-

3 ROUNDS

10 DB Box Step-Overs (20)

10 DB Burpees

-into-

30 DB Hang Power Cleans

(Score is Time)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND (:45 ON // 15 OFF)

MVMT 1 – Burpees

-:15 Rest-

MVMT 2 – Row

-:15 Rest-

MVMT 3 – Knee Push-Ups

-:15 Rest-

MVMT 4 – KB Sumo Deadlifts

-:15 Rest-

MVMT 5 – Alt. Deadbugs

Workout

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 MAX Cal. Row

1:00 MAX Box or Bench Dips

1:00 MAX KB SDHP

1:00 MAX Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

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

EMOM

20 Russian Twists

STATION 2

EMOM

30 Double Unders

STATION 3

EMOM

8 DB Box Step Overs

STATION 4

EMOM

12 Russian KBS

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Halo

MOVT 4- Plate Sit-Ups (press plate to OH position at sit up)

Strength

Bench Press (3-3-3-3-3)

Heavier than last week

Last set max reps

Workout

Metcon (5 Rounds for reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

Sunday

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

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Alt. Box Step Ups

10 Banded Goodmornings

10 Alt. Curtsy Lunges

5/5 SL Glute Bridge w/ :02 Pause at the top

Into..

2 ROUNDS

10 Box Jumps

10 RKB Swings

5 Burpee Broad Jumps

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)

MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)

MIN 3 – 15 DB Hip Thrusts

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Box Jumps (24/20)

20 KBS (53/35)|(35/26)

20 Burpees

-15:00 Hard Cap-

(Score is Time)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Arm Haulers

10 Sit Ups

2 ROUNDS…

5/5 Tempo DB Strict Press (30X1)

10 Box Jumps + Step-Down (Low Box)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

10 DB Strict Press

10 Box Jumps

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Press

10 Box Jump Overs

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Jerks

10 Burpee Box Jump Overs

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 of Flow Stretching

(No Measure)

SATURDAY WOD

CrossFit 262 – CrossFit

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Metcon (Time)

5MIN AMRAP:

WALL BALL “CINDY”

5 PULL-UPS

10 PUSH-UPS

15 WALL BALLS

5 ROUNDS: (EMOM)

2 SQUAT CLEANS

1 CLUSTER

2 THRUSTERS

-BUILD IN WEIGHT

21-15-9

CAL ROW

BURPEES OVER ROWER

SHORT “ANNIE”

40-30-20-10

DOUBLE UNDERS

SIT-UPS

Saturday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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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

AMRAP

15 Slam Balls

15 Cal Row

STATION 2

AMRAP

10 Slam Balls

10 Cal Row

STATION 3

AMRAP

8 Slam Balls

8 Cal Row

Saturday

Announcements

👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

50 HSPU*

*Strict or Kipping, work on your weaker skill!

(Score is Time)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 HSPU

15 Pull-Ups

15/12 Cal Bike

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…IN TEAMS OF 2:

JUNKYARD DOG WARM-UP

5X EACH PARTNER

P1: Sit with legs straight in front of the body, arms out like a T

P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…

5X EACH PARTNER

P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body

P1 comes to the top of a Push-Up while P2 army crawls under their body

Switch after 5 reps

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

(Score is Time)

Finisher

Metcon (No Measure)

IN TEAM OF 2…

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Transition / Rest

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for time)

3 SETS FOR QUALITY

20 Back Rack Lunges (155/105)

20 Tall Box Jump (30/24)

20 Unbroken Toes to Bar*

-2:00 Rest b/t Sets-

*If athlete can not perform 20 unbroken TTB, choose the highest number able to perform unbroken.

(Score is Time for Each Set)