Announcements
π π π π π π π π
PRE β SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
πΊπΊπΊπΊ
CrossFit A1A, CrossFit 305, CrossFit 262 β COMPETE
A. CONDITIONING
Metcon (Distance)
EVERY 3:00 FOR 4 SETS
200m Run
Max Distance HS Walk in Remaining Time
(Score is Lowest Distance)
Metcon (AMRAP β Reps)
EVERY 3:00 FOR 4 SETS
Row 200m
Max Strict HSPU in Remaining Time
(Score is Lowest Rep Count)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Deadlift (3RM or Heavy 3-Rep)
ON A 15:00 RUNNING CLOCKβ¦
Build to Heavy 3-Rep Deadlift
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
C. STRENGTH / GYMNASTICS
Power Clean (10RM)
ON A 20:00 RUNNING CLOCKβ¦
Establish 10RM TNG Power Clean
&
Establish 20RM Back 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)
Back Squat (20RM)
ON A 20:00 RUNNING CLOCKβ¦
Establish 10RM TNG Power Clean
&
Establish 20RM Back 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)
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.