CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Cal Row
10 Alt. Plank T-Twists*
20 Walking Lunges
*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
10/8 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges
(Score is Each Set for Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:45 MAX Bicep Curls
:30 Rest
:45 MAX Superman Swimmers
:30 Rest
(No Measure)
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
:30 Hollow Hold
1:00 Max Push-Ups
STATION 2
:30 Glute Bridge Hold
1:00 Max Sit-Ups
STATION 3
:30 Plank
1:00 Max Air Squats
STATION 4
:30 Squat Hold
1:00 Max Burpees
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
5/5 Single Arm, Single Leg Bent over Row*
10 Glute Bridges
5 Inch Worms
*Position is similar to an RDL, right foot planted, left arm performs bent over row with the left foot elevated behind the body.
Strength
Deadlift (6-4-2-4-6)
6-4-2-4-6
Deadlift
(Score is Weight)
Workout
Metcon (4 Rounds for reps)
EVERY 3:00 x 4 SETS
400m Run
MAX Deadlifts (225/155)|(155/105)
(Score is Reps each Set)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
GUIDED WARM UP…
Row 1:00
100m Run
Row 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges
Into…
Movement Review
Workout
Break Up rto Make Up (AMRAP – Rounds and Reps)
Partition any way, just get it done:
Run 2 Miles
60 strict pull ups
90 strict push ups
120 sit ups
Row 2000 meters
Score is time.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing
(No Measure)
CrossFit 262 – CrossFit
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Metcon (No Measure)
3 Rounds not for time:
12 GHD Sit Ups
12 GHD Hip Extensions
12 Side Bends/Side
2 Rope Climbs
Metcon (Time)
For Time:
2 Rounds:
600m Row
40 Wallballs
20 Hang Power Snatch (75/53)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES*
400m Run
500m Row
1000m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Option**
*Goal is to move steadily for all 35 minutes.
**Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Glute Bridge Hold or Bridge-Ups
Quad Heel Touches
Sit-Thrus
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)
C. STRENGTH / GYMNASTICS
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 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Box Step-Overs
:30 Cross Body Hold/Side
10 KB Deadlifts
-1:00 Rest // Review-
1 ROUND
5 Box Jump Overs
:30 Cross Body Carry/Side
10 Russian KBS
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
10 Box Jump Overs
100m KB Cross Body Carry**
10 Russian KBS
*Goal is to move perfectly through all 14 mins.
**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.
(Score is Rounds + 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
Run 400m then
Max Box Step-Ups in remaining time
STATION 2
Run 400m then
Max KBS in remaining time
STATION 3
Run 400m then
Max distance Row in remaining time
STATION 4
Run 400m then
Max Goblet Squats in remaining 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 DB Goblet Box Step-Overs
7/7 DB Strict Press
5 Burpees
Strength
Push Press (10-10-10)
10-10-10
Push Press
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 5 Push Press (155/105)|(115/75)
MIN 2 – 15 Box Jumps Overs (24/20)
(No Measure)
