CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Pressing Warm Up 2 (No Measure)
Two rounds of:
Run or Row 200 meters
15 push ups
10 V Ups
5 Strict Chest to Bar Pull Ups
15 second Samson Stretch, per side
Do the first round slow, the second round fast.
Skill
Muscle-ups
Spend 10 minutes getting better at muscle ups.
Pull/Dubs/Rope/Row EMOM (AMRAP – Reps)
20 Min EMOM
Min 1: 8 Pullups; RX+ 15 Pullups
Min 2: 30 Double Unders; RX+ 50 Double Unders
Min 3: 2 Rope Climbs; RX+ 3 Rope Climbs
Min 4: Max Calorie Row
Min 5: Rest
Wise Supplement 2 (No Measure)
8 point shoulder stretch, 1 min per side
Lying Piriformis Stretch, 1 min per side
https://youtu.be/gMh5UvrPsk4
2 minutes Savasana
https://www.youtube.com/watch?v=v1IkTK16XUQ
MONDAY #CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Warm-up
Simple Squat Warmup (No Measure)
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
3 Rounds:
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Goblet Squat (5×10)
Heavier than last week
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
SJB (AMRAP – Rounds and Reps)
10 Minute AMRAP:
16 Hang Dumbbell Snatch 40/25#
16 Box Jumps 24/20″
16 Wall Balls 20/14#, 10/9′
RX+ = 53/35 KB, 30/24″, 110/10′
4×400 meter run (4 Rounds for time)
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit305.com/2016-supplemental-conditioning-program/
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Warm-up
Simple Squat Warmup (No Measure)
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
3 Rounds:
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Front Squat (5×10)
Empty Bar-45-50-55-60%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
SJB (AMRAP – Rounds and Reps)
10 Minute AMRAP:
16 Hang Dumbbell Snatch 40/25#
16 Weighted Step Ups 24/20″
16 Air Squats
RX+ = 53/35 KB
Supplemental Conditioning
4 x 30 Cal Air Assault (4 Rounds for time)
30 Calorie Sprint on a 4 Minute Clock. Max Effort.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
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Weightlifting
Power Snatch (2-2-2-2-2-2-2)
Front Squat (2-2-2-2-2-2-2)
Metcon
4×400 meter run (4 Rounds for time)
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit305.com/2016-supplemental-conditioning-program/
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – RELOADED
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Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
#OPENREADY Can’t wait for the @crossfitgames open battle between @crossfit305 @crossfita1a @crossfit262 & @crossfit848 #elitescaled
SATURDAY
9am RELOADED / Beach @ A1A
10am CROSSFIT
#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
CrossFit 262 – CrossFit
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Metcon (Time)
4 Rounds of:
12 Pull-ups
9 Deadlifts(135/93)
6 Hang Power Cleans
3 Push Jerks
(Rx+ 155/103)
