CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 SETS FLOW SQUAT WARM-UP
10/8 Cal on rower
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest
Into…
2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back Rack
Strength
Front Squat (5-5-5)
5-5-5
Front Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
Workout
Metcon (Time)
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Down and back for all of these:
-Jog
-Butt Kickers
-Hamstring Stretch
-Toy Soldiers
-Dynamic Lunge
-High Knees
-Over/Under Hurdle
-Jog
Metcon
Sabertooth (Time)
42 – 30 – 18
Alternating DB Snatch (40/25)[50/35]
Burpees over DB
Butterfly Sit Ups
2x Double Unders
84/60/36 for dubs
Finisher
Metcon (No Measure)
10-8-6-4-2
Ring Dips
Bicep Curls (dumbbells)
Banded Tricep Extensions
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS
8 KB Deadlift
6/6 KB Bent Over Row
8 Frog Jumps*
:20 Feet Marching Plank**
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 15 Up-Downs
MIN 2 – 25 Russian Kettlebell Swings
MIN 3 – 15 Ring Rows
MIN 4 – MAX Plank Hold
Score is weight on KB.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Enjoy the reduced volume…hit the class workout or take an additional rest day.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
Extended Warm-up
3-3-3: Power Snatch (3-3-3*)
3-3-3
Power Snatch*
-Rest as Needed b/t Sets-
*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.
*Immediately after each set perform 20 Unbroken Double Unders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders or 40 Unbroken Single Unders
*Minutes 0-5… 3 reps @ (115/75)|(75/55)
Minutes 5-10…2 reps @ (135/95)|(95/65)
Minutes 10-15…1 rep @ (155/105)|(115/75)
**If trip-up on the rope, start the set of DU or SU over.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Enjoy the reduced volume…hit the class workout or take an additional rest day.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
10 Burpees
STATION 2
EMOM
:45 Hard Row + :15 Easy Row
STATION 3
EMOM
20 Plate Ground to OH
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
:30 Hang From Rig
15 Air Squats
15 Bootstrap Stretches
10 Up-Downs
THEN…
2 ROUNDS
8 Ring Rows
8 Plate Deadlifts
8 Plate Front Squats
8 Plate Strict Presses
Back Squat (5-5-5*)
5-5-5*
Back Squat
*Keep weight light-moderate for all sets.
Workout
Metcon (5 Rounds for time)
5 SETS
10 Front Squats (95/65)
10 Pull-ups
15 Plate G2OH (35/25)
-Rest 1:00 b/t Sets-
