CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
60/50 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
Strength
Shoulder Press (1-1-1-1-1)
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)
C. STRENGTH / GYMNASTICS
Front Squat (3×2)
3×2
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
Push Press (3×2)
3×2
Push Press
*Perform at same heavy weight across
(Score is Weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Challenge of the Week!
COW – Week 2020 #6 1 Mile run (Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Strength
Back Squat (5-5-5-5-5)
Add 5-10 pounds to last week
Rest 2-3 minutes between sets. If you finish early, do 100 burpees for time while other people finish.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES*
30 Single Unders
10 Med Ball Front Squats
10 Med Ball Strict Press
*3:00 into the AMRAP switch movements to the below:
20 Double Unders or 5 x Single Single Double Under Attempt
10 Wall Ball Thrusters
Strength
Back Squat (5RM)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Back Squat
(Score is Weight)
Workout
Metcon (4 Rounds for time)
EVERY 3:00 FOR 4 SETS
75 Double Unders
25 Wall Balls (20/14)|(14/10)
-Rest remainder of the time-
(Score is Each Set for Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
5/5 Single Arm Ring Rows + 10 Ring Rows
:30 Row
10 Scap Push-Ups + 10 Alt. Plank Arm Reaches*
10 Push-Ups
*Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back to the ground; alternate arms
Workout
Metcon (3 Rounds for time)
EVERY 5:00 FOR 3 SETS
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push-Ups
-Rest remainder of the Time-
(Score is Each Round for Time)
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Strength
Bench Press (5-5-5-5-5)
Metcon
“Thruster Grace” (Time)
30 Thrusters for time 135/93
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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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
AMRAP
5 Push-Ups
10 Air Squats
15 Sit-Ups
STATION 2
EMOM
6 Burpees + 6 Ring Rows
STATION 3
AMRAP
15 Sit-Ups
10 Air Squats
5 Push-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30s Hollow Hold
10/8 Cal Row
10 Step Ups
5/5 SA DB Strict Press
:30s Shuttle Run
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :40 DB Flutter Kick
MIN 2 – :40 Side Plank (R)
MIN 3 – :40 Side Plank (L)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
12/10 Cal Row
10 Box Step-ups
10 Ring Rows
10 DB Strict Press (Athlete Choice)
100m Run
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
4 ROUNDS
:45 Moderate/:15 Hard on Bike
1 ROUND:
4 Up Downs
8 MB Strict Press
12 Lunges (no weight)
1 ROUND:
4 Burpees
8 MB Push Press
12 MB Alt Lunges
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
PARTNER 1 COMPLETES …
4 Burpees
8 Med. Ball Push Press
12 Med. Ball Alt. Lunges
WHILE PARTNER 2…
Accumulates MAX Calories on Bike
P1 completes one full round while P2 bikes, then athletes switch roles.
(Score is Cals)
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR QUALITY
100 Alt. Plank Med. Ball Rolls
(No Measure)
CrossFit 262 – CrossFit
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Push Press + Jerk (3+1)
Metcon (Time)
5 ROUNDS:
20 AIR SQUATS (*Rx+ WALL BALLS)
15CAL ROW
10 BURPEES
*Any break in WALL BALLS is an immediate 5 BURPEE penalty
