CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Warm-up
Simple Squat Warmup (No Measure)
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
3 Rounds:
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Goblet Squat (5×10)
Heavier than last week
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
SJB (AMRAP – Rounds and Reps)
10 Minute AMRAP:
16 Hang Dumbbell Snatch 40/25#
16 Box Jumps 24/20″
16 Wall Balls 20/14#, 10/9′
RX+ = 53/35 KB, 30/24″, 110/10′
4×400 meter run (4 Rounds for time)
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit305.com/2016-supplemental-conditioning-program/
