Wednesday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-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 SquatsWorkoutMetcon...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-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...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-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...
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (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...
Sunday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard
Saturday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-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...
Lifting Thursdays
CrossFit 262 - CrossFitView Public WhiteboardHip Snatch (3-3-3...)Full Snatch from HipBuild to heavy set of 3. Focus is third pull, extend the legs and pull down into strong catch.Clean (5x2)5 sets of 2 full cleans.Front Squat (2x3 @ 70%, 3 second pause on first...
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (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...
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)1. FOR QUALITY 5:00 EZ Bike 2. FOR QUALITY 10:00 Stretch & Mobilize as Needed for the Heavy Front SquatsB. 60:00 GPPWarm-upWarm-up (No Measure)PART 1 3 minutes...