Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

1. 4 ROUNDS FOR QUALITY

3:00 Moderate Pace Bike / 2:00 Easy Pace Bike

2. FOR QUALITY

10:00 Stretch & Mobilize as Needed for the Heavy Front Squats

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike or Rolling (during Intro!)

Into…

2 SETS

10 Step-Back Groiners + Air Squat*

10 Alt. Elbow Punches

5 Full-Grip Front Squats (for warm-up, really drive up in full grip)

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups (:02 pause at the top)

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

200m Sprint

30 Hang Power Clean (155/105)

50 Toes 2 Bar

200m Sprint

20 Hang Power Clean (185/135)

40 Toes 2 Bar

200m Sprint

10 Hang Power Clean (205/145)

30 Toes 2 Bar

200m Sprint

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

2:00 Max Distance Row

1:00 Max Burpees Over Rower

STATION 2

400m Run

Rest Remainder

STATION 3

2:00 Max Distance Bike

1:00 Max Slam Balls

STATION 4

400m Run

Rest Remainder

Friday Monster Mash

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

6 minutes of:

20 Single Unders

10 Alternating Bird Dogs

5 Down Dog – Up Dog

:20 Pigeon/side

10 Butt kickers

8 Air Squats

8 Ring Rows

4 Alt. Ring Assisted Pistols

Metcon

Metcon (Time)

For Time:

200 Double Unders

50 Butterfly Sit Ups

50 Weighted Step Ups (53/35)(24/20)

5 Rope Climbs

100 Double Unders

25 Toes to Bar

25 Burpees

3 Rope Climbs

50 Double Unders

10 GHD Sit Ups

10 Pistols

1 Rope Climb

Optional Finisher

Metcon (No Measure)

3 Rounds

10 Bent over barbell rows (supine grip)

15 Banded tricep extensions (squeeze at bottom!)

Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike or Rolling (during Intro!)

Into…

2 SETS

10 Step-Back Groiners + Air Squat*

10 Alt. Elbow Punches

5 Full-Grip Front Squats (for warm-up, really drive up in full grip)

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups (:02 pause at the top)

Strength

Front Squat (8-8-8-8-8)

Alternating EMOM with a 45 second plank or handstand hold

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Goblet Squat 53/35

Burpee

RX+

Front Squat 95/63

Bar Facing Burpee

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm DB Bent Over Row

10 Frog Jumps

10 Alt. Cossack Squats

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – MAX Wall Balls

MIN 2 – MAX Farmer’s Hold

MIN 3 – MAX DB/KB Seesaw Bent Over Row

MIN 4 – MAX Hollow Hold
Score is total number of Wall Balls!