Blog • Page 3 of 236 • Fit 305

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CrossFit 262, CrossFit 305, CrossFit A1A – BURN

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Saturday Night Cabin Fever (AMRAP – Reps)

2 minutes of jumping jacks on the coaches command 5 air squats

Then:

2 minutes of high knees on coaches command 5 up/downs

:60 Samson stretch per side

:60 grok squat

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Workout:

Saturday Night Cabin Fever

5 rounds

100 Mountain Climbers or Double Unders

20 up downs (no push-up burpee)

Max reps kB Swings or Dumbell Snatch until the 3 minute mark rest until 4 minutes

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Abs

1 minute Bicycle crunch (hold elbow to knee on coaches command)

1 minute plank

1 minute butterfly sit-up

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Coaches choice stretch

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Metcon (AMRAP – Reps)

Warm Up:

3 Rounds:

10 Jumping Jacks,

10 Air Squats

10 Side Lunges

:20 Pigeon per Side

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18 Minute EMOM

:50 on, :10 off

1: Snatches

2: Air Squats

3: 10 Side Plank Hip Raises per side

4: Swings

5: Wall Sit

6: Shoulder Taps

Use weights you can keep moving with!

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Accessory:

4 Rounds:

10 Weighted Glute Bridges

20 Leg Pulses per Side

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Stretchinnnnnnn

:45 Seconds per:

Laying Quad Stretch

Laying Knee Across Body

Wide Leg Hamstring Stretch

8 Point Shoulder

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Metcon (AMRAP – Rounds and Reps)

Warm Up

20 jumping jacks

20 high knees

20 butt kickers

20 alt single leg RDL

10 Hollows w/ 2 second hold

10 supermans w/ 2 second hold.

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Strength:

4 Rounds NOT for time:

12 Bicep Curls or Bent Over Rows

12 Front Raises

12 Side Raises

12 Push Ups

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Metcon:

12 Minute AMRAP:

3-6-9-12-15-18…

Mountain Climbers (2 count)

Russian Twists (2 count, use a little weight if you have one)

Up Downs

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Stretch:

Pecs

Delts

Triceps

Forearms

Cobra

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Warm-up

Warm-up (No Measure)

400m jog

2 minutes double under practice

2 minutes any other cardio.

PVC Warmups for the barbell movements.

Metcon

Metcon (Time)

30-20-10

Deadlift (95/63)

Hang Power Clean (95/63)

Shoulder to Overhead (95/63)

Jumping Lunges

V-Ups (touch toes)

Bar Hops (2 count).
This’ll take a while. Be smart.

Abs

Metcon (No Measure)

20 Reps Strict TTB.

Clean off your station when you’re done.

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A. CONDITIONING

Metcon (No Measure)

5×10 alternating EMOM:

step back lunges

box dips

Metcon

Metcon (Time)

3 rounds for time:

305m run

21 thrusters 45/33

15 box step ups

9 burpees

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Warm-up

Warm-up (No Measure)

Coaches choice:

7 minute warmup

Metcon

Metcon (AMRAP – Rounds)

“Double Tornado

7 minute AMRAP:

30 Air Squats

20 Anchored situps

10 Push-ups

2 minute rest

11 minute AmRaP:

50 Jumping Jacks

100 Mountain Climbers

200m Run (1 minute)
Scale 200m run to a 250m row, 100 double unders or 200 single unders

Metcon

Metcon (No Measure)

3 to 5 rounds:

10 Single Leg Glute Bridges

10 Single Leg RDLs

Stretch

Metcon (No Measure)

Coaches choice

CrossFit 262 – CrossFit

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Hang Snatch (10×1 OTM)

HANG FROM BELOW KNEE

Hang Clean and Jerk (10×1 OTM)

HANG FROM BELOW KNEE

Metcon (Time)

3 ROUNDS:

10 SNATCH

400M RUN
(Rx 60% TODAYS HANG SNATCH)

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

TRAMUP (No Measure)

Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks

10 arm circles FWD. & 10 BACK

10 Touch the Floor & Reach Overhead

10 Strict Pull Ups or ring rows (skip if no bar)

10 Russian KB/DB/Water Jug Swings, light

20 Air Squats

10 Samson Lunges

10 Strict Toes to Bar Or V-Ups

20 Butterfly Sit Ups

20 Push Ups

MOVE WITH INTEGRITY

Strength

Metcon (No Measure)

Five Giant Sets!

5x MegaSet

MegaSet=

20 Bicep Curls

20 Strict Overhead Press

20 Bent Over Rows

Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.

Use any object you have, if your object is too heavy then drop the number of reps down.

Conditioning

Metcon (AMRAP – Reps)

12 Minute EMOM

(:20/:10/:20/:10)

1: Thrusters or Wall Balls

2: Jumping Lunges

3: Bicycle Crunches
Minute one – :20 max Thrusters/Wall Balls, :10 rest, :20 Thrusters/Wall Balls, :10 rest.

Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.

Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.

Repeat 4 times for a total of 12 minutes.

Friday

CrossFit 262 – CrossFit

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Metcon (Time)

Warm Up:

3 Rounds

10 Box Step Ups

10 Touch Floor and Jump

10 Air Squats

3 Walkouts

:20 Pigeon on Box per side

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Chipper:

50 Double Unders

50 Russian Dumbbell Swings (50/35)

40 Box Jumps

40 Goblet Squats

30 Butterfly Sit Ups

30 Push Ups

20 DB Snatches

20 DB Clean and Jerks (1 arm)

10 DB Thrusters (1 arm)

10 Devil’s Presses (1 arm)