CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Dedicated Hip Work Prior to Back Squat
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
10 Alt. Supermans
10 Cossack Squats
2 ROUNDS
1:00 Bike
10 Right and Left Banded Side Steps*
5 BB Kang Squats
*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)
Workout
NCFIT Baseline – Strength (Weight)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
**Last Seen 9/27/19
NCFIT Baseline – Sprint (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
**Last Seen 9/27/19
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Overhead Squat (3×10)
3 SETS
10 Reps with final weight @ 1111 (Take from rack)
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
1-2-3…and so on
Up-Down
Ring Row
Air Squat
Strength
Metcon (Weight)
EMOM x 6 MINUTES
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Front Squat
*Keep loading moderate.
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
5 Hang Power Cleans (95/65)|(65/45)
7 Ring Rows
100m Run
-Rest 2:00-
4 ROUNDS FOR TIME
5 Hang Power Cleans (135/95)|(95/65)
7 Pull-ups
100m Run
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Group 400 meter easy jog
10 leg swings/leg
10 arm swings
30 second plank
then….
MINI WOD Warm Up
3 Rounds:
Run 200 meters
5 strict pull ups
10 push ups
15 squats
20 sit ups
Don’t go all out, but go.
Rest, recover and get bars out for back squats
Workout
Baseline – Strength – Back Squat (Weight)
ON A 20:00 RUNNING CLOCK…
In 10 minutes, Build to a (SAFE) but challenging set of 5 Back Squats. No spotting should be required.
Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.
Baseline – Sprint (AMRAP – Reps)
AMRAP x 4 MINUTES
Max Calorie Row
This is a HARD sustained effort. Pick a stroke rate and damper setting you can stick to.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 DBL DB Sumo Deadlifts
8 DB Strict Press
16 Bodyweight Reverse Lunges
24 Single-Unders
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 DBL DB Snatch
16 DB Suitcase Alt. Reverse Lunges
24 Double-Unders
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Clam Shells/Side
20 Slow Arm Haulers
:30 Hollow Hold
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Metcon (No Measure)
8 minute AMRAP:
Shuffle Down + Back x 2
:20 Pigeon per Side
10 Bird Dogs
10 Alternating Shoulder Taps
2 Wall Walks
5 Strict Pull Ups
Metcon
Metcon (No Measure)
25 Minute EMOM:
1: 18/15 Calorie Row
2: 40 Double Unders
3: 3 Rope Climbs
4: Max Handstand Walk/Handstand Hold/Shoulder Taps
5: Rest
Metcon (No Measure)
3 Rounds:
15 GHD Sit Ups
20 Bicep Curls (bar or dumbbells)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Max Cal Bike or Row
:30 Rest
:30 Max Cal Bike or Row
STATION 2
AMRAP
5 Box Jumps
5 KBS
STATION 3
:30 Max Cal Bike or Row
:30 Rest
:30 Max Cal Bike or Row
STATION 4
AMRAP
5 Box Jumps
5 Push-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
-Rest 2:00-
3 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
-Rest 1:00-
2 ROUND FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
B. NC60
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
Strength
Hang Power Clean (3×3)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)
into…
12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)
into…
9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)
*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.
(Score is Time)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Goal for today’s session is to practice without any other additional work. Spend time getting comfortable getting upside down, taking steps, or walking for distance.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Jumping Jacks
8 Alt. Step-ups
4 Burpees
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10-15 SA DB Bench Press (R)
MIN 2 – 10-15 SA DB Bench Press (L)
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS
15/12 Cal Bike
10 Burpees Box Jump Overs (24/20)
-Rest 1:00 b/t Sets-
(Score is each Round for Time)
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Row
8 Step Ups
10 Good Mornings PVC
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
Strength
Hang Power Clean (3×3)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME* – but MORE for technique.
15-12-9
Hang Power Clean – Light
Box Jump (high)
Rest 2 minutes
12-9-6
Hang Power Clean -Medium
Box Jump (higher)
Rest 2 minutes
9-6-3
Hang Power Clean -Heavy – ish
Box Jump (highest)
Goal is three increasing weights for cleans & heights for the Box Jump.
Modify to KB swings as desired.
(Score is Time -)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (Increase pace & weight in 2nd round)
:30 Bike
10 DBL KB RDLs (lower to hang position)
:30 DBL KB Front Rack Hold
10 DBL KB Suitcase Deadlifts
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 DBL KB Front Rack Hold
(Score is Weight)
