CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Up-Downs*
10 Mountain Climbers
5/5 SA DB OH Lunges → 10 Single DB Front Squats**
*No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward
**Hold the dumbbell horizontal to body with one head of the dumbbell in each hand.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10/8 Cal. Row
8 Kettlebell Swing
8/8 Single Arm KB Thrusters
-Rest 3:00-
AMRAP x 4 MINUTES
8/6 Cal. Row
6 Kettlebell Swing
6/6 Single Arm KB Thrusters
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (115/75)|(95/65)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (135/95)|(115/75)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (155/105)|(135/95)
Back Rack Forward Lunge
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Get into teams of 3!
3 ROUNDS…
P1: Row 200m
P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups
P3: Plank Hold
Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.
Partner Workout
Metcon (Time)
IN TEAMS OF 3…
FOR TIME
10k Row*
*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
20 HSPU*
20 Toes to Bar
20 Box Over Jumps (24/20)
-Rest 2:00 b/t Sets-
*Use the Open standard for width of taped box on floor…36″ wide and 24″ deep.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
Strength
Front Squat (5-3-1)
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
Metcon (Time)
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of 1 Push Jerk + 1 Split Jerk*
*Bar can come from the floor or taken from the rack, athlete’s choice. If need to work on clean, take bar from the floor. If need to work on heavy shoulder to OH, work from the rack.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES*
8/6 Cal Row
8 Plank Shoulder Taps → 8 Renegade Rows
8 Up Downs Over DB → 8 Burpees Over DB
*Progress the movements at the halfway mark!
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal. Bike
MIN 2 – 14 Alt. DB Renegade Rows
MIN 3 – 10 Burpees over DB
Score is weight on the Rows.
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
Strength
Front Squat (5-3-1)
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
Metcon (Time)
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Groiners → 15 Bootstrap Stretches
10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges
8 DB Strict Press → 10 DB Push Press
-into-
Tabata (:20 ON/ :10 OFF)
R1& R2: Single Unders
R3 & R4: High Jump Single Unders
R5 & R6: Fast Jump Single Unders
R7 & R8: Double Unders
Strength
Thruster (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Thrusters
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
EVERY 1:30 FOR 6 ROUNDS
8 Thrusters (95/65)
30 Double Unders
Score is your fastest round.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Jog Down + Back x 8
3 Rounds:
10 Light KB Deadlifts
10 Ring Rows/[Ring row to MU transition]
5 Push Ups to Downward Dog
5 Hollows w/ 2 second hold
5 Supermans w/ 2 second hold
Metcon
Metcon (3 Rounds for time)
At 0:00
5 Rounds of:
5 Ring Dips [2 Ring MU]
20 Russian KB Swings (53/35)[70/44]
——————————–
At 10:00
3 Rounds of:
12 Box Jump Overs (24/20)
12 Burpees
3 Rope Climbs
——————————–
At 20:00
For Time
2 Minute Cumulative Plank
100 Mountain Climbers* (count right sides only)
100 Russian Twists (20/14)(Count Right Sides Only)
Russian KB Swings are just to eye level.
Plank – any type, need to accumulate 2 minutes… if you drop, you start counting again when you go back up.
Mountain climbers – knees touch elbows
Russian Twists – med ball touches ground, feet off ground.
Optional Finisher
Metcon (No Measure)
9 – 15 – 21
Barbell Bicep Curls
Push Ups
Banded Tricep Extensions
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
AMRAP
10 Jumping Lunges
10 Russian KB Swing
STATION 2
EMOM
15 Up-Downs
STATION 3
AMRAP
10 Jumping Lunges
10 Russian KB Swing
STATION 4
EMOM
15 Up-Downs
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
1:00 row at easy pace
3 ROUNDS…
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike
*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…
1:00 row at HARD pace
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 5 over the bar burpees + 15 jump squats
MIN 2 – 5 Deadlift 135/93
*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Partner Warm-up
2 ROUNDS*
200m Run
20 DB Hang Jump + Shrug
30 Alt. Lunges
*Partners will go on the 200m Run together. They can split the work in any way, in any order!
– 5:00 Cap –
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
200m Run*
40 DB Hang Power Cleans**
60 Alt. Jumping Lunges
*Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.
CrossFit 262 – CrossFit
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High Pull + Hang Power Snatch + Hang Snatch (1-1-1-1-1…)
Build to max of the complex.
Focus is Second Pull – Make hip contact and keep pulling (elbows up!)
Push Jerk+Split Jerk (5x(1+1))
Perform one push jerk immediately followed by a split jerk
Straight dip & stabilize before recovery.
Front Squat (4×3 @ 80%)
3 second pause on first rep.
Suggested build –
50%x5
60%-70% x 3
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 Burpees
:30 Push-up Plank
STATION 2
1:00 10m Shuttle Run
:30 Squat Hold
STATION 3
1:00 Max Air Squat
:30 Flutter Kicks
STATION 4
1:00 Max Mountain Climbers
:30 Plate OH Hold
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)
3 ROUNDS
:30 Easy Row → :30 Moderate Row → :30 Hard Row
10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS
:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows
:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*
MIN 2 – 5 DBL KB Cleans
*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.
Workout
Metcon (Time)
FOR TIME
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row
-Rest 2:00-
Repeat!
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME*
Run 2 Mile
75 Cal Bike
2k Row
-No Rest b/t Movements-
*Approach at a sustainable pace for each movement – 70% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*
*No “step” into jump. Start with both feet planted on each attempt.
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
Deadlift (225/155)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (275/185)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (315/225)
*At the start of each AMRAP, must complete 50 unbroken Double Unders.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
30 Jumping Jacks (clap overhead & behind the back)
10 Scap Push-Ups
:30 Single-Unders
10 Alt. Plank Marches (refer to teaching section)
:30 Single-Unders w/higher jump
10 Knee Push-Ups
:30 Single-Single-Double
10 Push-Ups with a band
:30 Double-Under Practice
10 Push-Ups (the way you will do them for the workout)
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 4 MINUTES
24 Double-Unders
12 Push-Ups
-Rest 2:00-
AMRAP x 3 MINUTES
20 Double-Unders
8 Push-Ups
-Rest 2:00-
AMRAP x 2 MINUTES
16 Double-Unders
4 Push-Ups
Optional Finisher
Metcon (No Measure)
2-3 SETS
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners → 10 Boot Strap Stretches
20 Air Squats → 15 Jumping Air Squats
20 Lunges → 12 Alt. Step-ups
Strength
Back Squat (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Back Squats
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups
CrossFit 262 – CrossFit
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B. 60:00 GPP
Warm-up
Warm-up (No Measure)
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Calorie Row
8 Push Ups to Down Dog
Strength
Push Press (5-5-5)
5-5-5
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
4 Single Dumbbell Devil’s Press (40/25)[50/35]
12 Single Arm DB Push Press
12 Single Arm Suitcase Step Back Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Skill
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
ON A 8:00 RUNNING CLOCK…
Work on setting a new PR.
Workout
Buttface Sr. (Time)
3 rounds for time:
18/ 20 calorie row
39 Wallballs 14/20
78 Double unders
Happy Birthday Jessy!
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
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 Cal Row
10 Plate Ground to Overhead
STATION 2
AMRAP
12 Ring Row
12 Up-Downs
STATION 3
14 DB Deadlift
14 Box Step-Ups
STATION 4
16 Slam Balls
16 Russian Twists
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
With a pair of 2.5 or 5# plates…
AMRAP x 6
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Push Ups to Down Dog
Strength
Push Press (6-6-6-6-6)
Heavier than last week
alternating EMOM with 125 Army Flutter Kicks (scale reps as needed)
Workout
BCAA Content Is An Invalid Argument For Protein As Long As You Consume The Required Amount of Protein For PMS (Not the kind you’re thinking) (Time)
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
Rest 2 minutes
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
—-
For total time. If you can’t do pull ups, do regular burpees.
RX – 7′ bar for women, 8′ for men.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds of:
Jog Down
10 Jumping Jacks
Jog Back
Butt Kickers Down
10 Alternating Lunges
Butt Kickers Back
High Knees Down
5 Walk Outs
Hick Knees Back
Toy Soldiers Down
10 Hanging Knee Raises
Toy Soldiers Back
Metcon
Tuskla (AMRAP – Rounds and Reps)
35 Minutes to get as far as you can:
10 Burpees
——————————-
10 Burpees
25 Box Jumps or Step Ups
——————————-
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
——————————-
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
—————————–
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
100 Calories of Choice
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Mountain Climbers
:30 Hollow Body
15 Slam Balls
:30 Plank Hold
Strength
Push Press (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)
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
Single DB Box Step-Ups
STATION 2
Alt. DB Snatch
STATION 3
Sit-ups
STATION 4
Cal Row
