CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND…
10 Groiners
10 Bootstraps
10 Thoracic Rotations/Side
-into-
AMRAP x 6 MINUTES
10 PVC Pass Thrus
10 Box Step Ups
10 BB Goodmornings
10 Up Downs
Extended Warm-up
Warm-up (No Measure)
3 SETS FOR QUALITY*
5-7 Down + Finish
5-7 Elbows High + Outside
5-7 Muscle Snatch
5-7 Snatch Drops
5-7 Hang Snatch
*With PVC or Empty Barbell
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Step Ups
8 DBL DB Deadlifts
6 Squats*
4 Strict Presses
Strength
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 – 12 Alt. DB Box Step-ups (35/25)
MIN 2 – 12 Seated DB Arnold Press
MIN 3 – :45 Plank
(Score is Weight)
Workout
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
With a light bumper plate…
AMRAP x 5 MIN
10 Plate Deadlifts
10 Plate Push Press
10 Air Squats
10 Bicycle Kicks
Workout
Metcon (4 Rounds for reps)
4 SETS
1:00 MAX Plate Ground to Overhead
-Rest :30-
1:00 MAX Plate Squats
-Rest :30-
1:00 MAX Sit-Ups
-Rest :30-
(Score is Each Round for Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
5 Push-Up Negatives @31X1
10/10 Clamshells
(No Measure)
CrossFit 262 – CrossFit
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ROWLING (AMRAP – Reps)
ROWling: 10-100s
-Partners take turns trying to get the rower to stop EXACTLY on 100m.
-Every meter above or below 100m is a point.
-Lowest points wins.
-If on your last frame you get a 0 then you can go again for an option to replace your worst frame.
Hang Pull + Hang Power + Hang Snatch (65-70%)
Metcon (Time)
10 Rounds:
5 Wall Balls (20/14)
3 Burpees [Rx+ HSPU]
1 Squat Clean (85%)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
12 DB Front Squats
:30 Hard Sprint on Bike
STATION 2
AMRAP
12 DB Power Clean
:30 Front Rack Hold
STATION 3
AMRAP
12 DB Bench Press
:30 Max Lunges
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
20:00 of Mobility / Flexibility*
10:00 Upper Body
10:00 Lower Body
(No Measure)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND…
1:00 Bike
10 Samson Lunges (Focus on opening hip flexors)
10 Alt. Scorpion Stretches (Focus on chest/shoulder opening)
-quick rest-
1 ROUND…
1:00 Bike
10 Box Step Overs
10 DB Bent Over Rows
-quick rest-
1 ROUND…
1:00 Bike
10 DBL DB Deadlifts
10 DB Strict Presses
Strength
Warm-up (No Measure)
3 SETS
10 Tempo Push-ups (22X1)
12 Chin-ups
(No Measure)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
50 Wall Balls (20/14)
50 DBL DB Snatch (35/20)
50 Box Jump Overs (24/20)
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike (Moderate Pace)
:30 Step Ups
:30 Russian KB Swing (Light)
Right Into…
2 ROUNDS
:30 Bike (Hard Pace)
:30 Up Downs
:30 American KB Swing (Light)
Workout
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 12 Up-Down Alt. Box Step-Ups
MIN 2 – 14/11 Cal. Bike
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – 20 KB Sumo Deadlift High Pulls
MIN 2 – 14/11 Cal. Bike
(Score is Weight)
CrossFit 305, CrossFit A1A – CrossFit
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Rough Rider (Time)
Run 1000 meters
Row 1000/800 meters
100 meter Farmers Carry
100 Double Unders
50 Hang Dumbbell Snatches
50 Burpees
50 Hang Dumbbell Snatches
100 Double Unders
100 meter Farmers Carry
Row 1000/800 meters
Run 1000 meters
RX – 100 dubs, 2x 53/35 KBs, 40/25 DB
RX+ 200 dubs, 2x 70/53 KBs, 50/35 DB
Alternate as desired on snatch – start from below the waist and finish in a full lock out, feet together.
No time limit. It’s Friday – get after it!
Playlist for your GF
https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Chipper Style Warmup: 7 Minute CAP
10 Calorie Row
9 Ring Rows
8 Walking Lunges
7 Push Ups
6 Air Squats
50 Single Unders
4 King Kongs
3 Walk Outs
2 Pull Ups
10 Calorie Row
Then:
Set up barbell for workout!
Metcon
Bringing Sexy Back (Time)
1000m Row
90 Double Unders
80 Walking Lunges
70 Lateral Hops over bar
60′ Legless Rope Climb (4×15′)
50 Toes to Bar
400 Meter Run
30 Deadlifts 115/83
20 Chest to Bar Pull-Ups
10 Thrusters 115/83
30 minute time limit, scale accordingly.
Sub run with 500/400m row or 2 minutes biking (hard).
Optional Finisher
Metcon (No Measure)
3 Rounds
Max unbroken strict HSPU
15 Bent over rows.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
EMOM x 12 MINUTES
12/10 Cal Bike
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank
-Walking Rest 1:00-
AMRAP x 4 MINUTES — Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching
(No Measure)
C. STRENGTH / GYMNASTICS
Push Jerk (8-6-4-2-4-6-8)
8-6-4-2-4-6-8
Push Jerk
*Second half of the wave 4-6-8 should be heavier than the first half of the wave for each set.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Alt. DB Snatch
STATION 2
DB Plank Movers
*Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute
STATION 3
DB Box Step-Up
STATION 4
Alt. Single DB Press
*Perform 3 reps on Left arm then switch to Right arm and so on for full minute
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8 Cal Bike
8 Push Ups to Pike
8 Straight Legged Sit Ups
Strength
Metcon (Weight)
5-5-5-5
Tempo Z-Press (2111)
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 25 Slam Balls (20/10)
MIN 3 – Rest
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS FOR TIME (5 MINUTE CAP)
100m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 V-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
100m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
(Score is Rounds + Reps)
Optional Finisher
Warm-up (No Measure)
2-3 SETS
8/8 Single Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
(No Measure)
CrossFit 262 – CrossFit
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Snatch balance + Overhead squat (1,1,1,…)
Build up as desired, punch into the catch and keep reaching.
Snatch (4×1 @ 85%)
5% heavier than last week. 4 good reps.
2 Cleans + Jerk (5x(2+1))
Two cleans then 1 jerk. Use the cues from the last 4 weeks.
Build as desired.
Front Squat (4×2 @ 90%)
Suggested build:
50% x 5
65-75-85% x 2
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
7 Box Jumps
7 Russian KB Swing
STATION 2
Run 400m
then..
Max Push-ups
STATION 3
EMOM
15 Slam Balls
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
100m Group Run
-Into-
3 QUICK SETS…
10 Glute Bridges
:20 Glute Bridge Hold
10 Empty Barbell RDLs
:20 Plank Shoulder Taps
-Into-
100m Individual Run
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (3131)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
21 Deadlifts (155/105)|(95/65)
400m Run
15 Deadlifts (185/135)|(135/95)
200m Run
9 Deadlifts (225/155)|(155/105)
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Cardio Warm Up (No Measure)
2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press
Then…
2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press
Workout
GET IT OK? (AMRAP – Rounds and Reps)
AMRAP X 7 Minutes
10 Unbroken Double Unders*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
Double Unders Increase by 10 reps each Round
-Rest 2:00-
AMRAP 7 Minutes
10 KB Sumo Deadlift High Pull
10 Knee to Elbow
5 Strict Dips
*KB SDLHP increases by 5 reps each round
(score is rounds & reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
7/5 Cal Row
5 DB Sumo Deadlifts
5 Up Down
5 Knee Push-ups
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
15/12 Cal. Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Ups
(Score is Each Round for Time)
CrossFit 262 – CrossFit
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Warm-up
Strength
Metcon (No Measure)
3 Rounds for Quality, not for time:
20 GHD Sit Ups
10 to 15 Ring Dips [Rx+ Ring Muscle Up Practice]
200m Weighted Carry*
*Sandbags/Farmers Carry/Overhead Carry/Front Rack/Etc.
Metcon
Metcon (Time)
3 – 6 – 9 – 12 – 15 – 18 – 21
Single Arm DB Thruster (40/25)[50/35]*
*:30 Plank and 30 Double Unders after each set.
[Rx+ 20 ft HS walk + 30 double unders after each set]
Can switch off hands for thrusters as desired.
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
1:30 Cal Row
1:30 Burpees
STATION 2
AMRAP
8 Mountain Climbers
8 DB Deadlifts
8 DB Push Press
STATION 3
1:30 Cal Row
1:30 Burpees
STATION 4
AMRAP
8 Mountain Climbers
8 DB Deadlifts
8 DB Push Press
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Get ready for a big effort on Fran!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
12 Alt. Groiner + OH Twist
12 Scap Retracts
12 Arm Haulers
6 Boot Straps
Then…
2 ROUNDS
12 Jumping Squats
6 Burpees
12 Scap Pull-Ups
6 Ring Rows
Skill
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (1RM)
Build to 1RM Strict Press
(Score is Weight)
Shoulder Press (3 x Max Reps)
3 SETS
Max Reps Strict Press @ 75% of 1RM
(Score is Each Round for Reps)
