CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 SETS (6 Min Cap)
:30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2)
10 Alt Sampson-Step Back Lunges (:01 Pause OH)
10 Slam Ball or Wall Ball Deadlifts
10 Slam Ball or Wall Ball Strict Press
10 Slam Ball or Wall Ball Bent Over Row
20 Toe touches to the top of the Ball (fast feet)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
12 Ring Rows
12 Slam Balls
-Rest 1:00-
AMRAP x 3 MINUTES
8 Ring Rows
8 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
4 Ring Rows
4 Slam Balls
(Score is Rounds + Reps)
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)
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 262 – CrossFit
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Handstands (15 minutes to work)
Work on any handstand position or skill.
Great Lakes (Time)
800m Row
21 OH Squat (95/63)
21 Toes to Bar
21 Box Jumps
400m Row
15 OH Squat
15 TTB
15 Box Jumps
200m Row
9 OH Squat
9 TTB
9 Box Jumps
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Lunge + Twists
8 Goblet Squats
6 Up-Downs
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (32X1)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Back Squats (95/65)|(65/45)
10 Burpees Over Bar
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Run 200 meters
20 Alt. Groiners
20 KB Deadlifts
into…
Run 200 meters
16 Alt. Lunge Steps (Bodyweight)
12 Russian KB Swings
into…
Run 200 meters
8 Goblet Lunges
8 American KB Swings
Workout
Metcon (Time)
4 SETS
Run 200 meters
20 KB Swing (53/35)|(35/26)
20 KB Goblet Lunges
Run 200 meters
-1:00 Rest b/t Sets-
Note total time
RX+ finish each round with 5/3 bar muscle ups
Finisher
Metcon (No Measure)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:30 CAP)
5/5 Single Arm KB Strict Press w/:02 pause overhead
5/5 Single Arm KB High Pulls
10 Alt. Step-Ups
:30 Bike
Into ….
2 ROUNDS (2:30 CAP)
50m Double KB Overhead Carry
10 Hollow Rocks
1:00 Bike
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15 KB or DB Push Press
MIN 2 – 15/12 Cal. Bike
MIN 3 – 15 Box Jumps
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Max Wall Balls
:30 Plank Hold
STATION 2
1:00 Max Sit-ups
:30 Tuck Hold
STATION 3
1:00 Max KB Swing
:30 Squat Hold
STATION 4
1:00 Up-Downs
:30 Plank Hold
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
40-30-20-10*
Single DB Box Step Up (50/35)
*50′ HS Walk After Each Set
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Easy Bike
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
1:00 Moderate Bike
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
6 American KB Swings
Workout
Metcon (4 Rounds for reps)
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 3 Burpee Muscle-Ups
MIN 2 – 5 Power Snatch (155/105)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
15 Cal Row
-Rest 1:00-
30 Cal Row
-Rest 2:00-
45 Cal Row
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps
THEN…
2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold
Extended Warm-up
Deadlift (3-3-3)
3-3-3
Tempo Deadlift (30×1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete…
8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)
(Score is Time)
C. STRENGTH / GYMNASTICS
Back Squat (1RM)
Build to 1RM Back Squat
(Score is Weight)
-Rest as Needed-
Back Squat (3 x Max Reps)
3 SETS
Max Reps Back Squat @ 75% of 1RM
(Score is Each Round for Reps)
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
AMRAP
10 Push-ups
15 Air Squats
STATION 2
AMRAP
10 Ring Rows
20 Mountain Climbers
STATION 3
AMRAP
10 Plate Ground 2 OH
30 Russian Twists
STATION 4
AMRAP
10 Plate OH Lunges
40 Single Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (5 MIN CAP)
50m Jog
50m Skip
5/5 Split Squats
10 Up-Downs
Immediately into …
TABATA (4 MINUTES)
8 ROUNDS :20 ON / :10 OFF
MVMT 1: Single-Unders
MVMT 2: Lateral Single-Unders
MVMT 3: SLOW High Jump Singles
MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand)
MVMT 5: Single Unders w/double-under wrist speed (Left Hand)
MVMT 6: 3 Singles + 1 Double-Under
MVMT 7: 2 Singles + 1 Double-Under
MVMT 8: See if you can string 5+ double-unders together!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
200m Run
10 Alt. DB Suitcase Lunges
20 Double-Unders
10 Burpees
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6/4 Cal Bike
8 Ring Rows
10 Jumping Air Squats
Strength
Metcon (Weight)
EVERY 1:15 x 7 SETS*
1 High Hang Power Clean
+
2 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
10/8 Cal Bike
8 Hang Power Clean (95/65)|(75/55)
6 Pull-ups
-8:00 Hard Cap-
(Score is Time)
CrossFit 262 – CrossFit
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TRAMUP (No Measure)
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
2020 MUSICK!
https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
Challenge of the Week 1.6.20 (AMRAP – Reps)
Two minutes max Strict Push Ups.
Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum
Sumo Deadlift (12-12-12-12-12)
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
Metcon (2 Rounds for reps)
With a partner:
12 Minutes Continuous Clock:
Alternating EMOM:
Partner A: Max Calorie Row
Partner B: Max Burpees
Switch off every minute.
2 Scores: total calories
and total burpees.
Obviously you’ll need to communicate with your partner on how many burpees you’re getting each round.
CrossFit 305, CrossFit A1A – CrossFit
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TRAMUP (No Measure)
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
2020 MUSICK!
https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
Challenge of the Week 1.6.20 (AMRAP – Reps)
Two minutes max Strict Push Ups.
Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum
Sumo Deadlift (12-12-12-12-12)
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Welcome Back! GET SOME.
Spend at least 5 minutes in a coach led stretch immediately after the final row (feel free to spend the first minute just laying there.)
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
3 Burpees Every Minute then…
Run for Distance
STATION 2
3 Burpees Every Minute then…
Bike for Distance
STATION 3
3 Burpees Every Minute then…
DB Devil’s Press
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES – 1:00 @ EACH STATION
Min 1 – Bike (Easy)
Min 2 – Lateral Box Step Overs (Low Box)
Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch
Min 4 – Bike (Hard)
Min 5 – Lateral Box Step Overs (High Box)
Min 6 – 10 Alt DB Snatch
Workout
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 12 Lateral Box Step-Overs
MIN 3 – 20 Alt. DB Snatches
(Score is Weight)
Finisher
Warm-up (No Measure)
2-3 SETS FOR QUALITY
10 Alt. Deadbugs
10/10 Single Arm DB High Pulls
5/5 Side Plank Rotations
(No Measure)
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Weightlifting
Power Snatch (3-3-3-3-3-3-3)
Metcon
Metcon (Time)
50-35-20
Wallballs*
pull-ups*
Every break of the wallball perform 30 air squats. Choose your weight wisely.
Every break of the pull-ups perform a 400m run. If you do not have pull-ups, what are you waiting for! If you need help getting your first pull-up, have a conversation with your coach about how we can make you a more functional human being.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Box Jumps
1:00 DB Step-Ups
STATION 2
1:00 Push-ups
1:00 Hollow Flutters
STATION 3
1:00 Ring Rows
1:00 Wall Sit
STATION 4
1:00 Row
1:00 Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Toes to Bar
20 Alt DB Snatch (50/35)
20 Single DB Step-Up (24/20)
*DB Can be held any way on the body similar to Open standard.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Finisher
Warm-up (No Measure)
FOR QUALITY
100 Hollow Rocks
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
3 Hang Power Cleans (185/125)
25′ HS Walk
3 Hang Power Cleans (185/125)
25′ HS Walk
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 mile run
Turkish get-up to the balance of 15 min
Spend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a band.
Metcon
Metcon (Time)
5 rounds for time:
500m run
2 rounds of “Cindy”
CrossFit 262 – CrossFit
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3 Position Snatch
Hip + Knee + Floor
Snatch Grip Deadlift (3×3)
Metcon (Time)
3 Rounds:
400m Row
15 Power Cleans (135/93)
10 Push Jerks
-12min CAP-
(1 burpee per remaining rep)
