CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS

8/8 Barbell Elbow Punches

8 Double Elbow Rolls Forward (from back rack)

8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

Strength

Shoulder Press (5-5-5-5-5)

Strict Press

*Start moderate and build to heaviest set of 5, 5 pounds heavier than last week

Superset with Deadlift 5 x 5, working up to one set 5-10 pounds heavier than last week.

Take your time, partner up, lift, enjoy the time.

This is a 10 week strength cycle.

DO NOT get greedy with weight. Be the tortoise, not the hare.

—-

Jorge’s Electrifying Playlist – “My playlist is too gay to function 😂”

https://open.spotify.com/playlist/1OBVF49N7PDQacmzIWbSF1

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

15 Push Press, unbroken

30 Box step up (24/20)

-Rest 1:00-

1 ROUND

30 Push Press, unbroken

50 Box step ups (24/20)

Weight should be EASY to start. When in doubt, go light.

RX – 65/43, unloaded step ups

RX+ – 95/63 push press, 35/26 box step ups

10 burpee immediate penalty for any break in push press sets.

Challenge of the Week!

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