CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PLAY A GAME!
then…
3 ROUNDS
5 Inch Worm + Push-Up
10 KB Sumo DL
:20 Jump Rope*
1st Round: Single Unders
2nd Round: Backwards Single Unders
Workout
Walk In The Park (Time)
1000/800 meter Row or Run
100 yard Burpee Broad Jump (6×50′)
1000/800 meter Row or Run
200 Meter Farmers Carry*
1000/800 meter Row or Run
Then:
5-10-15-20-25 Cal Row
10-20-30-40-50 Air Squat*
RX = 35/26 x 2, Air Squats
*RX+ = 53/353 x 2, Wall Ball 14/10
RX++ = 70/53, 20/14 Wall Ball
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Up-Downs
10 KB Deadlift
8 Knee Push-ups
8 KB Up-Right Row
6 Burpees
6 KB Sumo DL High Pull
Workout
Metcon (Time)
FOR TIME
500m Row
-2:30 HARD CAP-
(Score is Time)
-1:00 Rest b/t Efforts-
EMOM x 10 MINUTES
MIN 1 – 6 Push-Ups + 15 Sit-Ups
MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls
(No Measure)
-1:00 Rest b/t Efforts-
AMRAP x 2:30 MINUTES
Row for Meters
(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Minutes Cardio
2 ROUNDS
10 PVC Pass Thrus
10 Hanging Knee Raises
2 ROUNDS
10 PVC Tempo Overhead Squats
10 Supermans
Strength
Metcon (No Measure)
4 Rounds not for time:
30 Russian Twists (count every tap. use a heavy plate such as 45/35 lbs)
2 Turkish Get Ups per side (building up in weight)
:20 L sit hang or hold.
5 Pistols per side (assisted if necessary)
Workout
Metcon (Time)
9 – 15 – 15 – 9
Power Snatch (75/53)
OHS (75/53)
Toes to Bar
Burpee Box Jump Overs (24/20)
9 of each, 15 of each, 15 of each again, 9 of each.
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
8 Cal Row
8 Jumping Squats
STATION 2
AMRAP
10 Sit-Ups
10 Box Jumps
STATION 3
AMRAP
12 Cal Row
12 Jumping Squats
STATION 4
AMRAP
14 Sit-Ups
14 Box Jumps
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
ON A 3:00 RUNNING CLOCK…
20 Push-up
30 Russian KB Swing (70/53)
75 Double Under
-Rest 1:30-
ON A 5:00 RUNNING CLOCK…
40 Push-up
50 Russian KB Swing
100 Double Under
-Rest 1:30-
ON A 7:00 RUNNING CLOCK…
60 Push-up
70 Russian KB Swing
125 Double Under
*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.
(Score is Time Each Set)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners
2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings
Strength
Front Squat (10RM)
FOR LOAD
10RM Front Squat
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow
*Option to perform barbell Front Squat if needed.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Back Squat (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Back Squat
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
-Rest 5:00-
Push Jerk (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Push Jerk
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row
10 Air Squats
6/6 SA Ring Row
Strength
Metcon (6 Rounds for weight)
EVERY 1:30 x 6 SETS
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans (Athlete Choice)*
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal Row
*Power Clean Starts moderate and then can build every round or every other round.
(Score is Weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
Run 100 meters
2 ROUNDS
10 PVC Tempo Overhead Squats (3211)
10 Scap Pull-Ups
Strength
Strict Press (5-5-5-5-5)
Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Hang Power Cleans
9 Push Press
9 Toes to Bar
RX 95/63
RX+ 115/73
()
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:30 Bike (increase RPM by 2, every round!)
10 Alt. Cossack Squats**
5/5 Single Arm Ring Rows
*Every minute on the minute (including 3-2-1 GO), perform 5 Burpees
Workout
Metcon (Time)
5 ROUNDS FOR TIME
20 Alt. Lunges
15 Ring Rows
10 Cal. Bike
-12:00 Hard Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Quad Smash with Roller
20 Slow Mountain Climbers
10 Glute Bridge-Ups
5/5 Single Leg Glute Bridge-Ups
(No Measure)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
50 Single Unders
10 Hollow Rocks
5 Strict Pull Ups/10 Ring Rows
2 Kicks up to Handstand (wall or freestanding)
Skill
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Metcon
Blastoise (Time)
5 Rounds for Time:
50 Double Unders
40 Reps of _____*
*Round 1: Wall Balls
Round 2: Pull Ups
Round 3: Push Ups
Round 4: Pull Ups
Round 5: Wall Balls
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
EMOM
6 Renegade Rows*
*1 Push-Up + 1 DB Row R + 1 DB Row L
STATION 2
AMRAP
6 DBL DB Snatch
18 Double Unders
STATION 3
EMOM
15 Burpees
