Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Max Burpees
:30 Push-up Plank
STATION 2
1:00 10m Shuttle Run
:30 Squat Hold
STATION 3
1:00 Max Air Squat
:30 Flutter Kicks
STATION 4
1:00 Max Mountain Climbers
:30 Plate OH Hold
Thursday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
1:00 row at easy pace
3 ROUNDS…
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike
*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…
1:00 row at HARD pace
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 5 over the bar burpees + 15 jump squats
MIN 2 – 5 Deadlift 135/93
*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
Partner Warm-up
2 ROUNDS*
200m Run
20 DB Hang Jump + Shrug
30 Alt. Lunges
*Partners will go on the 200m Run together. They can split the work in any way, in any order!
– 5:00 Cap –
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
200m Run*
40 DB Hang Power Cleans**
60 Alt. Jumping Lunges
*Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.
Tuesday
CrossFit 262 – CrossFit
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Calorie Row
8 Push Ups to Down Dog
Strength
Push Press (5-5-5)
5-5-5
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
4 Single Dumbbell Devil’s Press (40/25)[50/35]
12 Single Arm DB Push Press
12 Single Arm Suitcase Step Back Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME*
Run 2 Mile
75 Cal Bike
2k Row
-No Rest b/t Movements-
*Approach at a sustainable pace for each movement – 70% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*
*No “step” into jump. Start with both feet planted on each attempt.
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
Deadlift (225/155)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (275/185)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (315/225)
*At the start of each AMRAP, must complete 50 unbroken Double Unders.
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Cal Row
10 Plate Ground to Overhead
STATION 2
AMRAP
12 Ring Row
12 Up-Downs
STATION 3
14 DB Deadlift
14 Box Step-Ups
STATION 4
16 Slam Balls
16 Russian Twists
Wednesday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Skill
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
ON A 8:00 RUNNING CLOCK…
Work on setting a new PR.
Workout
Buttface Sr. (Time)
3 rounds for time:
18/ 20 calorie row
39 Wallballs 14/20
78 Double unders
Happy Birthday Jessy!
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners → 10 Boot Strap Stretches
20 Air Squats → 15 Jumping Air Squats
20 Lunges → 12 Alt. Step-ups
Strength
Back Squat (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Back Squats
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
30 Jumping Jacks (clap overhead & behind the back)
10 Scap Push-Ups
:30 Single-Unders
10 Alt. Plank Marches (refer to teaching section)
:30 Single-Unders w/higher jump
10 Knee Push-Ups
:30 Single-Single-Double
10 Push-Ups with a band
:30 Double-Under Practice
10 Push-Ups (the way you will do them for the workout)
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 4 MINUTES
24 Double-Unders
12 Push-Ups
-Rest 2:00-
AMRAP x 3 MINUTES
20 Double-Unders
8 Push-Ups
-Rest 2:00-
AMRAP x 2 MINUTES
16 Double-Unders
4 Push-Ups
Optional Finisher
Metcon (No Measure)
2-3 SETS
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge-Ups