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Wednesday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps

:30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug

:30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-ups

Strength

Push Press (3-3-3-3-3-3-3-3-3-3)

EVERY :45 FOR 10 SETS

3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (4 Rounds for time)

4 SETS

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toe 2 Bar

-1:30 Rest b/t Sets-

Wednesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

TABATA 8 ROUNDS :20 ON // :10 OFF

Movement 1: Single Unders → Double-Unders

Movement 2: DB Deadlifts → DB Upright Shrugs*

Movement 3: Hollow Rocks → Supermans

Movement 4: Up-Downs → Burpees

*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.

Workout

Metcon (Time)

EVERY 1:30 FOR 8 SETS

5 Burpees

10 DB Hang Power Cleans

15 Double-Unders
Score is slowest round.

Optional Finisher

Warm-up (No Measure)

2 SETS

5/5 Single Leg DB Romanian DL

20 Alt. DB Plank Taps

30 Russian Twists

Tuesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

8 Up-Downs

16 Alt Prisoner Step-Ups **

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

Heavy Holds: Sandbag hold/front rack hold/kettlebell farmers carries/kettlebell front rack/weighted wall sit/DB overhead holds

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build Slowly to Heavy Single Clean & Jerk

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Cal Row

STATION 2

AMRAP

1 Up/Down

1 Jump Squat

STATION 3

AMRAP

4 Sit-ups

4 Hollow Rocks

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with hard effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build Slowly to Heavy Single Clean & Jerk

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.

Tuesday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 RKBS

6 Goblet Reverse Lunges

2/2 SA KB Thruster

Athletes can keep out their KB’s and run through the below Squat prep!

10 Groiners

10 Cossack Squats

10 Kang Squats (with KB in Goblet Position)

5 Tempo Goblet Squats (28X1)

Strength

Back Squat (3-3-3-3-3-3-3-3-3-3)

EVERY :45 FOR 10 SETS

3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (Time)

10 ROUNDS FOR TIME

10 Thrusters (75/55)

10 Push-ups

-15:00 Time Cap-

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (3:00 CAP)

10 Air Squats

14 Alt. Lunges

16 Hollow Rocks

Immediately into …

2 ROUNDS (4:00 CAP)

10 Jumping Air Squats

200m Run

10 Alt. Step-Ups

“

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

20 Jumping Air Squats

400m Run

20 Alt. Step-Ups

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS (8 min CAP)

10 PVC Pass Thrus

10 Plate Strict Press

25ft Waiter Walk R*

25ft Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps**

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.

Strength

Overhead Squat (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

200m Run/Row

15 Hang Power Snatch (65/45)[95/63]

15 Overhead Squat

15 Push Ups [HSPU]

400m Run/Row

15 Push Ups [HSPU]

15 Overhead Squat

15 Hang Power Snatch

200m Run/Row

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine

C. STRENGTH / GYMNASTICS

Snatch (1×1)

ON A 20:00 RUNNING CLOCK…

Build Slowly to Heavy Single Snatch

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.