Announcements
๐ ๐ ๐ ๐ ๐ ๐ ๐ ๐
PRE โ SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
๐บ๐บ๐บ๐บ
CrossFit A1A, CrossFit 305, CrossFit 262 โ COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCKโฆ
Perform mobility, flexibility or self-care on the full bodyโฆ10:00 lower-body and 10:00 upper-body.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ ROWโฆ
-Into-
3 ROUNDS (w/ a light DB)โฆ
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
โ25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
โ25 SA DB OH Walk ยฎ
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
-Quick Demo / Progression-
10 Push Jerks
Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Metcon (AMRAP โ Rounds and Reps)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
30 Muscle-Ups (Time)
30 muscle-ups for time
CrossFit Games Open 13.3 (AMRAP โ Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
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.