CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Up Downs
:30 Alt. Box Step Ups
:30 Single Arm DB/KB High Pull (Right)
:30 Single Arm DB/KB High Pull (Left)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
I. AMRAP x 8 MINUTES*
MAX Cal. Bike
(Score is Number of Calories Completed)
-Rest 2:00-
II. 10 ROUNDS FOR TIME**
6 Up-Down Box Step-Ups
6 Upright DB/KB High Pulls
-10:00 Hard Cap-
*Part 1 — Partner 1 works, while Partner 2 rests. Switch as needed.
**Part 2 — Partner 1 will complete a full round, while Partner 2 holds a plank. Then switch. Each partner will complete 5 rounds each for 10 rounds total.
(Score is Time – Subtract the Cals Earned as Seconds from the 10 Rounds)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 minutes
3 Burpees
5 Cal Row
10 Lunges
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
Workout
Metcon (Time)
800m run
3 rounds
15/12 Cal Row
12 Back Rack Reverse Lunges (115/75)
800m run
(Score is Total time)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
200m easy Run
3 rounds
2 Wall Walk
5 DB sumo dl high pull
5/5 DB Press
3 Kip Swings
5 push ups
Workout
Bench Press ((4-4-4-4-4+))
5-10 lbs heavier than last week
4+ is Last sets max reps unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
2 Muscle-Ups or Pull Ups
4 Handstand Push-Ups or Push Ups
8 Alt. DB Hang Snatch (Athlete Choice, Heavy)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
800m Run
Every 200m faster
Then…
3 ROUNDS
5 Squats
10 Cossack Squats
10 Scap Pull-Ups
5 Strict Pull Ups or Ring Rows
Metcon (2 Rounds for reps)
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Goblet Squat
STATION 2 — Cal Row
STATION 3 — Toe to Bar or V- Ups
STATION 4 — Rest
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
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
20 Alt. DB Snatch
20 Single DB FR Lunges
20 V-Ups
STATION 2
EMOM
10/8 Cal Bike
STATION 3
AMRAP
20 Alt. DB Snatch
20 Single DB FR Lunges
20 V-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
THIS WORKOUT IS AT 9AM!!!!!
WARMUP:
SHOW UP ON TIME
WARMUP BRIEFING WILL BE SHARP & SHORT
IF YOU ARE LATE, BE A NINJA.
800 METER RUN
1 MINUTE COUCH STRETCH PER SIDE
40 SAMSON LUNGES IN PLACE
20 UP/DOWN
Workout
Metcon (Time)
500 run
500 ski/bike/row
50 goblet lunges 53/35 35/26
500 run
500 ski /bike/row
50 pullups
500 run
500 ski/bike/row
50 weighted step ups
500 run
500 ski/bike/row
50 wallballs 20/14 14/10
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
ON A 25:00 RUNNING CLOCK…
Flow between Any Monostructural Movements at a Low & Slow Pace*
Run
Bike
Row
Ski
*This is not a workout. You should maintain a conversational pace throughout. Despite the slow pace…you should move for the full 25:00.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
Then…
3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings
Partner Workout
Metcon (2 Rounds for reps)
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
AMRAP x 16 MINUTES*
15 HSPU
50′ KB Suitcase Walking Lunges (70/53)
*Every 4:00 including at 3,2,1 go…complete 7 Power Snatch at 155/105.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
30 Single Unders
:20 Down Dog w/Alt. Calf Stretch
10 Med Ball Squat Cleans
Skill
Warm-up (No Measure)
ON A 4:00 RUNNING CLOCK…
Double Under Practice
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5-10-15…and so on
Med. Ball Squat Cleans
10-20-30…and so on
Double-Unders
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Couch Stretch (1:00/Side)
2:00 Quad Foam Roll (1:00/Side)
(No Measure)
CrossFit 262 – CrossFit
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Clean and Jerk (1-1-1-1-1…)
Build to something heavy.
Metcon (Time)
5 rounds for time:
10 Box Jumps (30/24)
15 Calorie Row/12 Calorie Bike or Ski
20 Jumping Lunges
CrossFit 262 – CrossFit
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Metcon (Time)
With a Partner
For time
6 Rounds of
1000m Row*
*Switch off every 1000m. The partner who is not on the rower must complete
60 double unders
6 devils presses (40s/25s)[50s/35s]
6 Double DB Front Squats (40s/25s)[50s/35s]
Each partner will do 3 rounds of 1000m row and 3 rounds of the “resting” complex.
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
Max Meter Row
STATION 2
:30 Single Arm DB DL (R)
:30 Single Arm DB DL (L)
STATION 3
Max Double Unders
STATION 4
:30 Single Arm DB Arnold Press (R)
:30 Single Arm DB Arnold Press (L)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Air Squats
8 Step-ups
6 Up Downs
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy Weight of the Complex
1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
200m Run
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 sets
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
5 Deadlifts, start with empty bar and build
Workout
Deadlift (5-5-5-5-5)
After last set of warm up, continue to build to a heavy set of 5 over 5 sets. Your last set should be challenging but not maximal.
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 or 10 Cal Row
MIN 2 — 15/10 or 5 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Skill
Metcon (No Measure)
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MIN CAP)
8 Plate Deadlifts
6 Alt. Bodyweight Lunges
4 Plate Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
20 SLOW Calf Raises (:03 Pause at bottom)*
20 Alt. V-Ups
20 SLOW Arm Haulers
*Stand on plate to perform
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 — 12 OHS (Light-Moderate)
MIN 2 — 25 Box Jumps (24/20)
-Rest 4:00-
EMOM x 4 MINUTES
MIN 1 — 6 OHS (Moderate-Heavy)
MIN 2 — 20 Box Jumps (30/24)
(Score is Load)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Skill
Metcon (No Measure)
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (3×2)
3×2
High Bar Back Squat*
*Perform all sets at the same heavy weight across. Use 90-95% of the 1-Rep from Wednesday.
(Score is Weight)
Squat Clean (3×2)
3×2
Squat Clean*
*Perform all sets at same moderate-heavy weight across.
(Score is Weight)
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
8 DBL DB G2OH
8 DBL DB Front Squats
STATION 2
AMRAP
10 Push-Ups
10 Box Jumps
STATION 3
AMRAP
12 Lunges
12 DBL DB Push Press
CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (Building in weight.)
Complex
Work on straight, engaged pull. Then powerful extension from the hang and dropping under quick.
Power Clean (Building in weight.)
Need to work on straight pull with full foot on ground. Then after aggressive extension quick elbows underneath and catch strong.
No “starfish”.
Front Squat (5×2 with 2 sec pause on first rep.)
If your legs aren’t too wrecked from the past couple days, do these. If they are, work on mobility and foam rolling at the end of class.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
400m Group Run
Into…
AMRAP x 5 MINUTES (w/ a pair of light DBs)
5 Inch Worms
10 Alt. Cossack Squats
5/5 SA Deadlifts
10 Hang Muscle Cleans
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 DB Hang Power Cleans
50m DB Farmer Carry
30 Air Squats
-15:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Row 500 meters
Jog 400 meters
10 ring rows
100 single unders
1 rope climb
Get ready.
Workout
Mean Duck (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES
Row 1000/800 meters
Run 800 meters
100 Double Unders
2 Rope Climbs
(Score is Rounds + Reps)
Goal is 3+ rounds – modify accordingly.
Finisher
Metcon (No Measure)
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or moderate band.
(No Measure)
Challenge of the Week!
COW – Week 2020 #6 1 Mile run (Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike
:30 Lunges
7/7 SA DB DL
5/5 SA DB Swing
3/3 SA DB Press
Strength
Bench Press (10-10-10)
10-10-10
Bench Press
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Bike
MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3 Up-Down + Ring Muscle-Ups
25 Hang Power Snatch (95/65)
75 Double Under
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Strength
Back Squat (1-1-1-1-1)
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Push-Up Plank
-Rest as Needed-
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Wall Sit
*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.
(No Measure)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
GENERAL WARM UP
2 Min Cardio (Increase pace every 30s)
Into…
1:00 Lizard Stretch (Left)
1:00 Lizard Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
Strength
Jerk from the rack (3-3-3-3-3)
Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.
Workout
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Wall Balls
DB or KB Box Step Overs (50/35)(24/20)
One dumbbell or kettlebell for the step overs.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
