Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row @24 s/m
10 Alt. Deadbugs
200m Jog
10/10 Split Squats
Into …
1 ROUND
1:00 Row @26 s/m
30 Hollow Flutter Kicks
200m Jog
10 Alt. Cossack Squats
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
400m Run
20 Hollow Rocks
500m Row
20 Alt. Lunges
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND*
1 Burpee
2 Air Squats
3 DB Push Press
4 Push-Ups
5 DB Front Squats
6 Ring Rows or DB Bent Over Rows
7 DB Suitcase (or Sumo) Deadlifts
8 Sit-Ups
9 DB Hang Power Cleans
10 Mountain Climbers (1 Right + 1 Left = 1 Rep)
11 DB Thrusters
12 Double-Unders (or 24 Single-Unders)
Workout
“12 DAYS OF NC30” (Time)
FOR TIME
Day 1 – Burpee
Day 2 – Air Squat
Day 3 – DB Push Press
Day 4 – Push-Up
Day 5 – DB Front Squats
Day 6 – Ring Rows or DB Bent Over Row
Day 7 – DB Deadlifts
Day 8 – Sit-Ups
Day 9 – DB Hang Power Cleans
Day 10 – Mountain Climbers
Day 11 – DB Thrusters
Day 12 – Double-Unders
-18:00 Hard Cap-
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND (2:30 CAP)
8/6 Cal. Bike @ Easy Pace
10 Plate Deadlifts
6 Alt. Step-Ups
1 ROUND (2:30 CAP)
8/6 Cal. Bike SPRINT
10 Plate Ground to Overhead
6 Box Jumps w/step down
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
8/6 Cal. Bike
12 Plate Ground to Overhead
6 Box Jumps
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – MAX Hollow Hold
MIN 2 – MAX Superman Hold
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 500m
(rest remainder)
STATION 2
15 Wall Balls
Max Burpees
STATION 3
15 Cal Bike
Max Ring Rows
STATION 4
15 Box Jump Overs
Max WB Deadlifts
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
Saturday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00):
6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS
8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat
10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL
:30 Plank —> :30 Hollow Hold —> :30 Bar Hang
Skill
Metcon (Weight)
5 SETS*
2/2 Single Arm KB Russian Swing
2/2 Single Arm KB Clean
2/2 Single Arm KB Snatch
-Rest as Needed b/t Sets-
*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.
Workout
Metcon (Time)
FOR TIME
150 Russian KB Swing (70/53)|(53/35)*
*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.
Lifting Thursdays
CrossFit 262 – CrossFit
Hip Snatch (3-3-3…)
Full Snatch from Hip
Build to heavy set of 3. Focus is third pull, extend the legs and pull down into strong catch.
Clean (5×2)
5 sets of 2 full cleans.
Front Squat (2×3 @ 70%, 3 second pause on first rep.)
This is a deload week, you shouldn’t go heavier than last week. Focus on strong elbows through the drive up and a good squat position.
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 200m
then…
Max Burpees
STATION 2
Run 200m
then…
Max Ring Rows
STATION 3
Bike 15 Cal
then…
Max DBL DB Snatch
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
1. FOR QUALITY
5:00 EZ Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard
PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
C. STRENGTH / GYMNASTICS
Deadlift (3×5)
3×5
Clean DL*
*Pause :01 Below Knee then Continue Pull to Waist
Clean Pull (3×5)
3×5
Clean Pull
Hang Clean (3×3)
3×3
Hang Squat Clean
For all three movements, keep loading moderate to moderate-light. Focus on position / control / appropriate speed.