CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Grab a partner and a Barbell!
2 rounds
P1: AMRAP of…
5 Push-Up to Pike
10 Alt. V-Ups
15 Air Squats
P2
5 Romanian DL
5 Hang Clean
5 Burpees
Strength
Bench Press (2-2-2-2-2+)
Max reps last set
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean (115/75)
100m Run
*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.
(Score is Time)
Metcon (Time)
FOR TIME
100 Sit-Ups*
*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND:
50 Jumping Jacks
5 Inch Worms
5 Up Downs
2 ROUNDS:
25 Single Unders
20 Mt. Climbers
5/5 Single Arm KB Strict Press (light weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
40 Double-Unders
20 Kettlebell Swings
10 Sit-Ups
*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Leg RDL
10 Arm Haulers (Slow)
12 Calf Raises @32X1*
*Perform on an elevated surface to maximize range of motion.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUND
100m run
6 Jumping Pull Ups OR Ring Rows
6 Strict Knees to Chest
20 Double Unders OR Penguin Taps
Workout
“ICARUS” (Time)
FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees
-15:00 Hard Cap-
(Score is Time)
Finisher
4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
March we’ll be running every Sunday at 9am
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
500m Row
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
Metcon (No Measure)
NOT FOR TIME
2000m Row (EZ Pace)
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps
-Quick Rest-
AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 “Lunge” WallBall Shots (14/10)|(10/8)*
*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)
C. STRENGTH / GYMNASTICS
Hang Power Clean (Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Hang Power Clean*
*Compare to Wednesday’s effort and evaluate any weaknesses in pull or clean.
(Score is Load)
Metcon (Time)
10 ROUNDS FOR TIME
5 Burpees Over the Bar
5 Hang Power Clean (185/125)
100m Run
(Score is Time)
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
1:00 Max Cal Bike
1:00 Recovery
STATION 2
Max Double Unders
STATION 3
1:00 Max Box Jumps
1:00 Plank
STATION 4
Max Up-Downs
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND:
500m Row (increase pace every 100m)
400m Run (increase pace every 100m)
10 Tempo Air Squats (31X1)
10 Tempo Push Ups (31X1)
2 SETS:
10 DB/KB Goblet Squats (2nd set heavier than the 1st)
Workout
Metcon (Weight)
EVERY 2:30 FOR 6 SETS
100m Run
10 KB or DB Goblet Squats (AHAP)
150/100m Row
10 KB or DB Floor Press
(Score is Load)
