CrossFit A1A, CrossFit 305 – CrossFit
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.
