CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
RUN OR ROW 1000 METERS
then…
1 minute couch/side
30 second bar hang
..then, 3 rounds of:
5 ring rows or strict pull ups
7 perfect push ups
9 air thrusters
Fun Time Fran Time playlist:
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Skill
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Walk 200 meters
2:00 Foam Roll Upper Back / Lats
1:00 Child Pose
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3:00 SHOULDER FLOW | 2-3 SETS
5 PVC Passes
3/3 Around the World
:10 OH Hold w/ PVC
10 Strict Presses with PVC
:10 OH Hold w/ PVC
10 Alt Lunges w/ PVC in Back Rack
AMRAP x 4 MINUTES
20 Hops Over PVC
10 PVC Bent Over Rows
10 Hollow Rocks (Holding PVC in OH position)
20 Mountain Climbers
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (3211)
(Score is Weight)
Workout
Metcon (6 Rounds for time)
EVERY 2:00 x 6 SETS
30 Double Unders
10 Strict Press (65/45)|(45/35)
30 Double Unders
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Get ready for a big effort on Fran!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
12 Alt. Groiner + OH Twist
12 Scap Retracts
12 Arm Haulers
6 Boot Straps
Then…
2 ROUNDS
12 Jumping Squats
6 Burpees
12 Scap Pull-Ups
6 Ring Rows
Skill
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (1RM)
Build to 1RM Strict Press
(Score is Weight)
Shoulder Press (3 x Max Reps)
3 SETS
Max Reps Strict Press @ 75% of 1RM
(Score is Each Round for Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:30 Cal Row
1:30 Burpees
STATION 2
AMRAP
8 Mountain Climbers
8 DB Deadlifts
8 DB Push Press
STATION 3
1:30 Cal Row
1:30 Burpees
STATION 4
AMRAP
8 Mountain Climbers
8 DB Deadlifts
8 DB Push Press
CrossFit 262 – CrossFit
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Warm-up
Strength
Metcon (No Measure)
3 Rounds for Quality, not for time:
20 GHD Sit Ups
10 to 15 Ring Dips [Rx+ Ring Muscle Up Practice]
200m Weighted Carry*
*Sandbags/Farmers Carry/Overhead Carry/Front Rack/Etc.
Metcon
Metcon (Time)
3 – 6 – 9 – 12 – 15 – 18 – 21
Single Arm DB Thruster (40/25)[50/35]*
*:30 Plank and 30 Double Unders after each set.
[Rx+ 20 ft HS walk + 30 double unders after each set]
Can switch off hands for thrusters as desired.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:30 CAP)
5/5 Single Arm KB Strict Press w/:02 pause overhead
5/5 Single Arm KB High Pulls
10 Alt. Step-Ups
:30 Bike
Into ….
2 ROUNDS (2:30 CAP)
50m Double KB Overhead Carry
10 Hollow Rocks
1:00 Bike
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15 KB or DB Push Press
MIN 2 – 15/12 Cal. Bike
MIN 3 – 15 Box Jumps
(Score is Weight)
