Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 Medball Step back lunges (20/14)*|(12/8)

Run 200 meters

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Walk 400 meters

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

500m Row

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

NOT FOR TIME

2000m Row (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 “Lunge” WallBall Shots (14/10)|(10/8)*

*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Walk w/ Nasal Breathing Only

3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Clean (Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Hang Power Clean*

(Score is Load)

Metcon (Time)

10 ROUNDS FOR TIME

5 Burpees Over the Bar

5 Hang Power Clean (185/125)

100m Run

(Score is Time)

Saturday

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

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Metcon

5 days of work 1 whole day to play, cmon everybody its Saturday (Time)

every 5 minutes perform one movement & rest the remainder of the time

800 meter run

200 dubs

50 burpees

1k row

80 butterfly situps

200 meter sled push

100 air squats

scale as need be. if you get caught by the 5 minute clock progress to next movement

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND:

500m Row (increase pace every 100m)

400m Run (increase pace every 100m)

10 Tempo Air Squats (31X1)

10 Tempo Push Ups (31X1)

2 SETS:

10 DB/KB Goblet Squats (2nd set heavier than the 1st)

Workout

Metcon (Weight)

EVERY 2:30 FOR 6 SETS

100m Run

10 KB or DB Goblet Squats (AHAP)

150/100m Row

10 KB or DB Floor Press

(Score is Load)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max Cal Bike

1:00 Recovery

STATION 2

Max Double Unders

STATION 3

1:00 Max Box Jumps

1:00 Plank

STATION 4

Max Up-Downs

Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER GENERAL WARM-UP

IN TEAMS OF 2…

60 Cal Row (alt. every 10 cals)

While P1 row, P2 performs 10 Push-Ups + 10 Alt Step Back Lunges

Into…

PVC Strict Press

5-5-5-5-5

Coaches – use this time to look at form and make corrections. Straight back, tight abs, tight glutes. Work on breathing pattern.

Strength

Shoulder Press (5-5-5-5-5)

As we go up in weight, make sure that form stays in check. If you need to, back off and hit lighter sets with better form.

Workout

The Blurp Test (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch* (5 per side)

MIN 2 – 10 Single DB Press (5 per side)

MIN 3 – Max Reps of Burpee Pull Ups**

40/25, 30/15

*Alternate arms each rep for a total of 10 reps.

**Strict Pull Ups, Jumping through is allowed. Men 8′ bar, Women 7′ bar

-Stagger start by 2 minutes to allow use of proper height

(Score is Total burpee Pull Ups, all DB work must be completed to score)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

3 SETS

ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…40 DB Push Press (50/35)

ON 2:00 CLOCK…AMRAP of 30 Double Unders + 10 H-R Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PARTNER GENERAL WARM-UP

IN TEAMS OF 2…

60 Cal Bike (alt. every 10 cals)

While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges

Into…

2 SETS

20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)

20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)

20 Med Ball Ground to OH (stand back to back and pass ball overhead)

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

C. STRENGTH / GYMNASTICS

Back Squat (3×7)

3 SETS

7 Back Squats (12×1)

(Score is Load)

Metcon (Time)

3 SETS

20 Unbroken TTB

-Rest :30 b/t Sets-

(Score is Total Time)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

6 Push-Ups

12 Sit-Ups

24 Lunges

STATION 2

AMRAP

6 Push-Ups

12 Sit-Ups

24 Lunges

STATION 3

AMRAP

6 Push-Ups

12 Sit-Ups

24 Lunges

STATION 4

AMRAP

6 Push-Ups

12 Sit-Ups

24 Lunges