Blog • Page 42 of 236 • Fit 305

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

EXTENDED RUNNING WARM-UP

200m Jog

into…

2 SETS

50′ Butt Kickers

50′ High Knees

25′ Walking Leg Kicks

25′ Ankle Grab + Bow

into…

3 SETS

(Increase pace each run & each set)

25m Jog

50m Run

75m Run + 25m Jog

(No Measure)

Metcon (Time)

10 SETS

100m Sprint*

*All out effort each run…no gaming it.

-Rest as Needed b/t Sets-

(Score is Slowest Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5×1)

5×1

High Bar Back Squat*

*Perform all sets at the same heavy weight across.

(Score is Weight)

Squat Clean (5×1)

5×1

Squat Clean*

*Perform all sets at same heavy weight across.

(Score is Weight)

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Run 150m (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm

MIN 5 – Goblet Lunges

Strength

Sumo Deadlift (2-2-2-2-2)

5 heavy sets of 2! Should be touch and go, back stays flat.

Workout

Metcon (Time)

For Time:

75 Pull Ups

75 Kettlebell Swings (53/35)

75 Kettlebell Goblet Lunges
At minutes 0, 5, 10, 15, etc. you must do 10 burpees.

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Wall Balls

STATION 2

Max Wall Ball Push Press

STATION 3

Max Wall Ball G2OH

STATION 4

Max Wall Ball Up-Down*

*Place hands on Wall Ball, jump the feet back to a plank, then jump forward and stand

Monday

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

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Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS

50 Single Unders

30 Bicycle Crunches

15 Air Squats

Strength

Hang Power Clean (3×5)

3×5

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 Hang Power Cleans (155/105)|(115/105)

25 Sit-ups

60 Double Unders

(Score is Time)

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Run 150m (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm

MIN 5 – Goblet Lunges

Strength

Back Squat (5-5-5-5-5)

Build up to 5 pounds heavier than last week and do 5 sets art that weight.

Box squat if your knees are funky.

Workout

KB Krissy (Time)

20 Russian KB Swings – Heavy as able

20 Goblet Lunges, Same weight

Row 500/400 meters
(Score is Time)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (2:30 CAP)

3 Push-Up to Pike (Down Dog)

4 LIGHT KB Suitcase Deadlifts

5 Cal. Row

-Rest :30 // Quick Teaching-

2 ROUNDS (2:00 CAP)

8 Alt. Shoulder Taps in Pike Position

6 Cal. Row

4 Moderate-Heavy KB Suitcase Deadlifts

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

21 Calorie Row

15 Pike Push-Ups

9 KB Suitcase Deadlifts

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Glute Bridge Ups

1:00 Glute Bridge Hold

15/15 Clam Shells

:30/:30 Side Plank

(No Measure)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (2 Rounds for time)

2 SETS

80/60 Cal Bike

-Rest 5:00 b/t Sets-

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

**Last Seen 1/25/19

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3 SETS

12 Tempo Strict Toes to Bar (1111)

12 Tempo DB Bent Over Row (1111, Heavy!)

12 Tempo DB Floor Press (1111, Heavy!)

*DBs should be AHAP while able to control the tempo strictly. Athlete can use different DBs for the BOR and Floor Press if needed.

(Score is Weight)

Sunday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

200m easy Run

3 rounds

2 Wall Walk

5 DB sumo dl high pull

5/5 DB Press

3 Kip Swings

5 push ups

Workout

Bench Press ((4-4-4-4-4+))

5-10 lbs heavier than last week

4+ is Last sets max reps unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups or Pull Ups

4 Handstand Push-Ups or Push Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)