CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
15 Cal Row
-Rest 1:00-
30 Cal Row
-Rest 2:00-
45 Cal Row
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps
THEN…
2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold
Extended Warm-up
Deadlift (3-3-3)
3-3-3
Tempo Deadlift (30×1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*
*After Every Set Complete…
8 Handstand Push-ups (Strict Optional)
16 Slam Balls (30/20)|(20/10)
(Score is Time)
C. STRENGTH / GYMNASTICS
Back Squat (1RM)
Build to 1RM Back Squat
(Score is Weight)
-Rest as Needed-
Back Squat (3 x Max Reps)
3 SETS
Max Reps Back Squat @ 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
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Push-ups
15 Air Squats
STATION 2
AMRAP
10 Ring Rows
20 Mountain Climbers
STATION 3
AMRAP
10 Plate Ground 2 OH
30 Russian Twists
STATION 4
AMRAP
10 Plate OH Lunges
40 Single Unders
CrossFit 305, CrossFit A1A – CrossFit
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TRAMUP (No Measure)
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
2020 MUSICK!
https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
Challenge of the Week 1.6.20 (AMRAP – Reps)
Two minutes max Strict Push Ups.
Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum
Sumo Deadlift (12-12-12-12-12)
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Welcome Back! GET SOME.
Spend at least 5 minutes in a coach led stretch immediately after the final row (feel free to spend the first minute just laying there.)
CrossFit 262 – CrossFit
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TRAMUP (No Measure)
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
2020 MUSICK!
https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
Challenge of the Week 1.6.20 (AMRAP – Reps)
Two minutes max Strict Push Ups.
Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum
Sumo Deadlift (12-12-12-12-12)
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
Metcon (2 Rounds for reps)
With a partner:
12 Minutes Continuous Clock:
Alternating EMOM:
Partner A: Max Calorie Row
Partner B: Max Burpees
Switch off every minute.
2 Scores: total calories
and total burpees.
Obviously you’ll need to communicate with your partner on how many burpees you’re getting each round.
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES – 1:00 @ EACH STATION
Min 1 – Bike (Easy)
Min 2 – Lateral Box Step Overs (Low Box)
Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch
Min 4 – Bike (Hard)
Min 5 – Lateral Box Step Overs (High Box)
Min 6 – 10 Alt DB Snatch
Workout
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 12 Lateral Box Step-Overs
MIN 3 – 20 Alt. DB Snatches
(Score is Weight)
Finisher
Warm-up (No Measure)
2-3 SETS FOR QUALITY
10 Alt. Deadbugs
10/10 Single Arm DB High Pulls
5/5 Side Plank Rotations
(No Measure)
