CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep) https://youtu.be/ZIbpWbE24kM
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Front Rack Stretch w/ PVC
https://youtu.be/a5nBPPyg2oQ
3 Wall Squats (32×1)
https://youtu.be/eXH_5jgqCVc
Strength
Front Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Take plenty of time between sets. Use safe weight.
Workout
Peaches (Time)
FOR TIME
20 Goblet Squats
40 Sit-ups
40 Plate OH Step-Back Lunges
15 Goblet Squats
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Goblet Squats
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Goblet Squats
**For the Plate OH Lunges, Plate must be held OH at extension.
RX – 53/35 goblet, 15/10 plate
RX+ – 70/53 goblet, 25/15 plate
-16:00 Time Cap-
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