Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 at max effort. Do not double up workouts...hit one with everything you've got.B....
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Single Unders 5 Burpees 5 Step-Overs 5 Strict PressStrengthShoulder Press (5-5-5-5-5*)5-5-5-5-5* Tempo Strict Press (31X1) *Complete 12...
Monday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max DB Push Press STATION 2 Max Lunges STATION 3 Max DB Clean STATION 4 Max Air...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into… 2...
Monday
CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8/6 Cal Row 10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters 10 Lunges 10Good Mornings 6 Dive Bomb Push-upsStrengthMetcon (Time)FOR QUALITY 100...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Plate Deadlift → Plate Hang to Overhead 5/5 Split Squats → 10 Reverse Lunges 10 Plate Sit Ups (keep plate in front of chest)WorkoutMetcon (AMRAP - Reps)AMRAP x...
Sunday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Bike Hard 1:00 Bike Slow STATION 2 1:00 Push-ups 1:00 Plank STATION 3 1:00 DB Bent Over Row...
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 minutes of light Rowing or Biking. then... 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad JumpsStrengthMetcon...