CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Murderer’s Row (Calories)
Five 3-minute rounds of:
Power Clean, 10 reps
Box Jump, 10 reps
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed.
SCL=95/63, 24/20″
RX=145/93, 28/24″
RX+=185/123, 36/30″
Coaches notes: Stagger every 2 or 3 minutes to allow for reset of rowers.
Open Participants: One break max on power cleans. Box should be high but reps should take no longer than 45 seconds. Row should be even across all rounds. Focus on a low, powerful stroke rate in the low 20s.
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Bergeron’s Burners (Time)
5 Rope Climbs
Rest 2:00
4 Rope Climbs
Rest 1:30
4 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest :30
2 Rope Climbs
Rest 2 minutes
7-6-5-4-3-2-1
Push Press
C2B Pull Ups
Rest 2 minutes
50 burpees 8/7′
SCL = 3:1 B2F, 25/15, Jumping
RX=14′ rope climb, 95/63
RX+ = 14′ Legless, 50/35 DBs, Ring MU
Coaches notes: Stagger start by 2 minutes, partner people on the same rope & have them alternate unless they are able to climb touch & go.
Open participants: 80% effort, focus on breathing and pacing. Dumbbell and pull ups sets should be fast and unbroken. RX+ 1 break maximum on muscle up sets. Scale volume as needed. Burpees should be unbroken and evenly paced.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Bergeron’s Burners (Time)
5 Rope Climbs
Rest 2:00
4 Rope Climbs
Rest 1:30
4 Rope Climbs
Rest 1:00
3 Rope Climbs
Rest :30
2 Rope Climbs
Rest 2 minutes
7-6-5-4-3-2-1
Push Press
C2B Pull Ups
Rest 2 minutes
50 burpees 8/7′
SCL = 3:1 B2F, 25/15, Jumping
RX=14′ rope climb, 95/63
RX+ = 14′ Legless, 50/35 DBs, Ring MU
Coaches notes: Stagger start by 2 minutes, partner people on the same rope & have them alternate unless they are able to climb touch & go.
Open participants: 80% effort, focus on breathing and pacing. Dumbbell and pull ups sets should be fast and unbroken. RX+ 1 break maximum on muscle up sets. Scale volume as needed. Burpees should be unbroken and evenly paced.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Front Squat (6 x 3)
Empty Bar, 50-60-70-80-85%
E :90 for 18 minutes, alternate a squat set with a set of 10 Strict Pull Ups. RX+=Strict Chest to Bar. Scale to less reps, 1-2 very hard negatives or inverted bar/ring row.
T2B/WB/Thruster Sprint Triplet (Time)
15-12-9
Toes to Bar
Wall Ball Shots
Thruster
RX=14/10# 10/9′, 45/33
RX+=20/14# 10/9′, 75/53
RELOADED 14/10# 10/9′, 30/20# DB thruster
This is a sprint. Each set should be unbroken.
Open athletes; this should be a hard but not maximal effort. Focus on smooth movement, unbroken sets & short transition times. This will be your hardest effort of the week until Friday.
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CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Metcon (5 Rounds for reps)
5x500m row
Choose a partner and alternate 500m row efforts. Go as fast as you can each effort. If you don’t look like you got rabies at the end of the first round, GO FASTER.
Weightlifting
Metcon (No Measure)
Super set:
5×10 slow bicep curls
AMRAP perfect slow pushups
Super Set:
5×10 Slow Ring rows
5×10 tricep kick backs
Go slow with excellent form. Your goal is to make your muscles burn out. Rest 90 seconds or less between the sets. Do not hurry through the reps, do not pass go and collect $200.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Hang Snatch (3-3-3-3-3-3-3)
The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).
Overhead Squat (3-3-3-3-3-3-3)
Metcon
Metcon (3 Rounds for reps)
3 rounds for time:
400m run
AMRAP Kettle Bell Snatch up to 3 min
Rest to 5 min
If you did not master the KBS Friday sub heavy Russian swings.
CrossFit 262 – CrossFit
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Metcon (Time)
800m Medball Run (20/14)
40 Clusters (95/63)
30 Clusters (115/83)
20 Clusters (135/103)
400m Run (Relay)
40 Deadlifts (185/133)
30 Deadlifts (205/153)
20 Deadlifts (225/173)
800m Medball Run (20/14)
-“Buy-In” & “Cash-Out” runs together trading the ball whenever
-Middle run is “Relay Style” both partners run 400m
-Barbell reps can be split any way
CrossFit A1A – RELOADED
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Metcon
Metcon (No Measure)
Swim, lunge, burpee, kbs…it’s gonna be fun
