CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. PVC Lunge
https://youtu.be/oFbHWV8LwCw
10 Scap Pull-Ups
https://youtu.be/sfTsgt-a63c
10 Alt. Squat Thoracic Rotation
https://youtu.be/Q65ePUFLytQ
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
Put PVC back, grab a bar or single DB for WOD
DOOF DOOF DOOF!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Workout
Metcon (Time)
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Power Snatch starts light then can build every round or every other round, or just focus on technique.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
Run 800 meters for time.
Score run, note weight.
Finisher
Metcon (No Measure)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
Challenge of the Week!
100 wallballs for time (Time)
100 wallballs for time 20/14
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