CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
10 minute AMRAP @ warm up pace:
Run or Row 800m
into…
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge
10 Push Ups
5 Strict Pull Ups
Do not repeat row or run, go back to jumping jacks. Warm up pace!
Grab a bar.
Spend 10 minutes lined up with coach instructed technique drills.
Be patient, get better, then go faster because your technique is great.
Workout
END TO END BURNERS (Time)
5 ROUNDS FOR TIME OF:
10 Power Clean (115/75) (95/63)
10 Shoulder to Overhead
Run 200 meters
(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.
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
20 Cal Bike then…
Max Up-Downs
STATION 2
40 Plate Hops then…
Max KB Swing
STATION 3
20 Cal Bike then…
Max Up-Downs
STATION 4
40 Plate Hops then…
Max KB Swing
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
EMOM x 12 MINUTES
200/150m Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Mono Warm-up — Bike, Run, Row or Ski
into…
CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners
Strength
Clean and Jerk (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk
*Last Seen 9/4/19
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead
(Score is Time)
C. STRENGTH / GYMNASTICS
Deadlift (10-8-6-4-2-4-6-8-10)
10-8-6-4-2-4-6-8-10
Deadlift*
*Second half of the wave 4-6-8-10 should be heavier than the first half of the wave for each set.
(Score is Weight)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Line Up Rowers
-then-
3 Rounds
25 Double Unders
8 KB Deadlifts (light, squeeze butt)
8 Burpees
8 Ring Rows
Cuckoo Clocks of Hell (AMRAP – Rounds and Reps)
35 Minute AMRAP:
14 Calorie Row
14 Pull Ups
14 KB Swings (53/35)
140 Double Unders
14 Hand Release Push Ups
14 Sit Ups
… Then 13 of each
… Then 12 of each
… Then 11 of each
… All the way down to 1.
I tried this starting at 15 and didn’t finish… 14 might be doable? 🙂 If you finish then you’re done, you got 14 rounds and note your time in the comments.
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
Run 300m
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES ( 5 rounds! )
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6 min cap)
5 Wide Stance Good Mornings
30’ Bear Crawls
5 Box Jumps
30 Mountain Climbers
5 Kang Squats
Strength
Sumo Deadlift (8-6-4-4)
8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.
(Score is Time)
