CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 SETS…
100m Run
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
7/5 Cal Row
20 Mountain Climbers
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 Strict DB Press
-Rest 2:00-
AMRAP x 8 MINUTES
Run 200 meters
5 Strict Pull Ups
(Score is Rounds + Reps)
Challenge of the Week!
Metcon (Distance)
AMRAP x 7min *
Max meter bike
*EMOM 10 jumping sqt, start with squats on 0:00)
Squat to a MB
Show your hips
Full extension of your knees
Jump and separate your feet from the ground
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15/12 Cal Row
STATION 2
EMOM
5 Burpees over DB + 7 DB Deadlift
STATION 3
EMOM
15/10 Cal Bike
STATION 4
EMOM
5 Burpees over DB + 7 DB Push Press
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Distance)
E2MOM x 16 MINUTES
MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row*
MIN 3 & 4 — Max Distance HS Walk
*DB Box Step-Overs (50/35)|(24/2)
(Score is Lowest Distance)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*
*May progress to Rows in the top of the Push Up as desired by the athlete.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
C. STRENGTH / GYMNASTICS
Clean and Jerk (10RM)
ON A 15:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean & Jerk
(Score is Load)
Metcon (No Measure)
EMOM x 7 MINUTES
3-5 Reps of Power Clean & Jerk (Use Same Load as 10RM)*
*Athlete should choose number of reps they can completely crisply EMOM.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Single Unders
5/5 SA Russian KB Swings
5 Burpees
Strength
Push Press (8-6-6-4)
8-6-6-4
Push Press
(Score is Weight)
Workout
Metcon (3 Rounds for time)
3 SETS*
20 Push Press (95/65)|(65/45)
15 Burpees Over Bar
20 Russian KB Swings (70/53)|(53/35)
50 Double Unders
-1:30 Rest b/t Sets-
*Start at a different movement each Set and work through movements in any order.
(Score is Each Round for Time)
