Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Grab a partner and a Barbell!

2 rounds

P1: AMRAP of…

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2

5 Romanian DL

5 Hang Clean

5 Burpees

Strength

Bench Press (2-2-2-2-2+)

Max reps last set

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (115/75)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND:

50 Jumping Jacks

5 Inch Worms

5 Up Downs

2 ROUNDS:

25 Single Unders

20 Mt. Climbers

5/5 Single Arm KB Strict Press (light weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

40 Double-Unders

20 Kettlebell Swings

10 Sit-Ups

*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Leg RDL

10 Arm Haulers (Slow)

12 Calf Raises @32X1*

*Perform on an elevated surface to maximize range of motion.

(No Measure)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUND

100m run

6 Jumping Pull Ups OR Ring Rows

6 Strict Knees to Chest

20 Double Unders OR Penguin Taps

Workout

“ICARUS” (Time)

FOR TIME

100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

-15:00 Hard Cap-

(Score is Time)

Finisher

4 x 400 meter run (4 Rounds for time)

@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
March we’ll be running every Sunday at 9am

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

500m Row

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

NOT FOR TIME

2000m Row (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 “Lunge” WallBall Shots (14/10)|(10/8)*

*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Walk w/ Nasal Breathing Only

3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Clean (Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Hang Power Clean*

*Compare to Wednesday’s effort and evaluate any weaknesses in pull or clean.

(Score is Load)

Metcon (Time)

10 ROUNDS FOR TIME

5 Burpees Over the Bar

5 Hang Power Clean (185/125)

100m Run

(Score is Time)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max Cal Bike

1:00 Recovery

STATION 2

Max Double Unders

STATION 3

1:00 Max Box Jumps

1:00 Plank

STATION 4

Max Up-Downs

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND:

500m Row (increase pace every 100m)

400m Run (increase pace every 100m)

10 Tempo Air Squats (31X1)

10 Tempo Push Ups (31X1)

2 SETS:

10 DB/KB Goblet Squats (2nd set heavier than the 1st)

Workout

Metcon (Weight)

EVERY 2:30 FOR 6 SETS

100m Run

10 KB or DB Goblet Squats (AHAP)

150/100m Row

10 KB or DB Floor Press

(Score is Load)