Blog • Page 27 of 236 • Fit 305

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (3:00 Cap)

10 PVC Pass Thrus

5 Inch Worm + Push Up

10 Bootstrappers

10 Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZoss

Strength

Bench Press (2-2-2-2-2)

Same weight last week

E2MOM

After each set, perform 10-12 reps of strict Push-Ups.

Workout

Metcon (Time)

3 SETS

8 Power Snatch (65/45)

10 Tuck-Ups

-Rest 1:00-

2 SETS

10 Power Snatch (95/65)

15 Tuck-Ups

-Rest 1:00-

1 SET

12 Power Snatch (115/75)

30 Tuck-Ups

(Score is Total Time)

Sunday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

10 Squat

7 Push Ups

10 Glute Bridge

:20 Handstand or Plank

Workout

Metcon (4 Rounds for reps)

EMOM x 20 MINUTES

MIN 1 – :45 DBL KB FR Hold

MIN 2 – :45 Handstand Hold

MIN 3 – :45 DBL KB Glute Bridge Hold

MIN 4 – :45 Wall Sit Hold

MIN 5 – Max reps KB Thrusters

(Score is Total Thrusters )

Rx 35/26

Rx + 53/35

15 Minute Stairway to Heaven (AMRAP – Rounds)

15 minute AMRAP

Run 200 meters

Rest 30 seconds

SATURDAY

CrossFit 262 – CrossFit

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Power Clean + Push Jerk

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

16 Box Step Ups + MAX Plank Hold

STATION 2

EMOM

5 Burpees + 5 DB DL + 5 DB Hang Power Clean

STATION 3

EMOM

16 Lunges + MAX Squat Hold

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt DB Snatch (50/35)

20 Burpees to Plate

20 Toes to Bar

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)*

10 Scap Pull-Ups**

10 Alt. Groiners

10 Cossack Squats

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes

**Progress to 5 Kipping Swings for Rounds 3 & 4

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Cal Row

100 Pull-Ups

30 Front Squat (185/125)|(135/95)

50 Pull-Ups

50 Cal Row

30 Front Squat

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for distance)

SNATCH COMPLEX

5 SETS

1 Power Snatch

+

1 Hang Power Snatch

+

1 Below the Knee Power Snatch

*Start moderate and build to heaviest set with perfect mechanics.

-Rest as Needed b/t Sets-

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Weightlifting

Power Clean (2-2-2-2-2-2-2)

DEATH SPRINT (Time)

50 CALORIE ROW

40 WALLBALLS

30 BURPEES

Saturday

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

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Metcon

CHIPPERVALS I (No Measure)

ON A 3 MINUTE CLOCK PERFORM:

500 METER ROW

400 METER RUN

200 METER SINGLE ARM FARMERS CARRY 35/26

30 GOBLET SQUATS

100 METER SLED PUSH Z(WEIGHT TBD)

60 RUSSIAN KBS 35/26

20 4 FT BURPEE BROAD JUMP

PERFORM IN ANY ORDER YOU’D LIKE. SCALE FOR MOVEMENTS TO TAKE NO LONGER THAN 2 MINUTES.