CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
10 Plank to Pike Up
50m Row – Arms Only
Into…
1 ROUND
:30 High Single Unders
20 Alt. Plank Shoulder Taps
100m Row – Arms + ½ Slide
Into…
1 ROUND
:30 Double Unders/Fast Single Unders
:45 High Plank Hold
150m Row – Full Stroke
Workout
Metcon (Time)
EMOM x 12 MINUTES
MIN 1 – 50 Double-Unders
MIN 2 – :50 Plank Hold
MIN 3 – 250m/200m Row
(Score is Slowest Row)
Finisher
Metcon (No Measure)
2-3 SETS
10 Rower Pike-Ups
8 Rower Hamstring Curls
(No Measure)
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
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
:30 Recovery
STATION 2
:30 Max Plate Ground to Overhead
:30 Rest
:30 Max Plate Ground to Overhead
:30 Rest
STATION 3
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery
STATION 4
:30 Plate Overhead Hold
:30 Rest
:30 Plate Overhead Hold
:30 Rest
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS (3:00 Cap)
10 PVC Pass Thrus
5 Inch Worm + Push Up
10 Bootstrappers
10 Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZoss
Strength
Bench Press (2-2-2-2-2)
Same weight last week
E2MOM
After each set, perform 10-12 reps of strict Push-Ups.
Workout
Metcon (Time)
3 SETS
8 Power Snatch (65/45)
10 Tuck-Ups
-Rest 1:00-
2 SETS
10 Power Snatch (95/65)
15 Tuck-Ups
-Rest 1:00-
1 SET
12 Power Snatch (115/75)
30 Tuck-Ups
(Score is Total Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
200m Run
10 Squat
7 Push Ups
10 Glute Bridge
:20 Handstand or Plank
Workout
Metcon (4 Rounds for reps)
EMOM x 20 MINUTES
MIN 1 – :45 DBL KB FR Hold
MIN 2 – :45 Handstand Hold
MIN 3 – :45 DBL KB Glute Bridge Hold
MIN 4 – :45 Wall Sit Hold
MIN 5 – Max reps KB Thrusters
(Score is Total Thrusters )
Rx 35/26
Rx + 53/35
15 Minute Stairway to Heaven (AMRAP – Rounds)
15 minute AMRAP
Run 200 meters
Rest 30 seconds
CrossFit 262 – CrossFit
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Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Power Clean + Push Jerk
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Up Downs
10 Alt Step Ups
:30/:30 SA KB FR Hold
:30 Squat Hold
Into
2 ROUNDS
5 Burpees
8 Alt Weighted Step Ups
:30 DBL KB FR Hold
:30 Wall Sit Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Burpees
:30 DBL KB Front Rack Hold
10 KB Suitcase Box Step-Ups
:30 Wall Sit
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
15 Curl-Ups
10/10 Single Arm KB/DB High Pull
(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
EMOM
16 Box Step Ups + MAX Plank Hold
STATION 2
EMOM
5 Burpees + 5 DB DL + 5 DB Hang Power Clean
STATION 3
EMOM
16 Lunges + MAX Squat Hold
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Alt DB Snatch (50/35)
20 Burpees to Plate
20 Toes to Bar
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 ROUNDS (progress the Row each round)
10 Rower Strokes (legs only- damper on 8-10)*
10 Scap Pull-Ups**
10 Alt. Groiners
10 Cossack Squats
*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes
**Progress to 5 Kipping Swings for Rounds 3 & 4
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Cal Row
100 Pull-Ups
30 Front Squat (185/125)|(135/95)
50 Pull-Ups
50 Cal Row
30 Front Squat
*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for distance)
SNATCH COMPLEX
5 SETS
1 Power Snatch
+
1 Hang Power Snatch
+
1 Below the Knee Power Snatch
*Start moderate and build to heaviest set with perfect mechanics.
-Rest as Needed b/t Sets-
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
CrossFit A1A, CrossFit 305 – CrossFit
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Weightlifting
Power Clean (2-2-2-2-2-2-2)
DEATH SPRINT (Time)
50 CALORIE ROW
40 WALLBALLS
30 BURPEES
