CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Grab a Partner and a Wall Ball (LIGHT!)
1 ROUND
P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers
P2: Holds the Wall Ball overhead and Bikes (legs only)
Switch when P1 is done with all 3 movements!
Then Partners line up facing each other in 2 rows, about 10-12ft apart.
2 Rounds:
10 Partner Underhand Toss
10 Partner Wall Balls*
10 Partner Plank Ball Rolls**
*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.
**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
2000m Row
150 Pull-Ups
150 Sit-ups
150 Box Jumps (24/20)
2000m Row
*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.
-30:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max Jump Rope
Rest 1:00
2:00 Max Jump Rope
STATION 2
2:00 Max Air Squat
Rest 1:00
2:00 Max Air Squat
STATION 3
2:00 Max DB Swing
1:00 Rest
2:00 Max DB Swing
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
30 Muscle-Ups (Time)
30 muscle-ups for time
Every time you break, 10/8 cals on the bike.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a Partner and a Wall Ball (LIGHT!)
1 ROUND
P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers
P2: Holds the Wall Ball overhead and Bikes (legs only)
Switch when P1 is done with all 3 movements!
Then Partners line up facing each other in 2 rows, about 10-12ft apart.
2 Rounds:
10 Partner Underhand Toss
10 Partner Wall Balls*
10 Partner Plank Ball Rolls**
*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.
**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
2000m Row
150 Pull-Ups
150 Sit-ups
150 Box Jumps (24/20)
2000m Row
*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.
-30:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY
3:00 Max KB Front Rack (70/53)
-Rest 1:00-
FOR QUALITY
3:00 Max Ring FLR
-Rest 1:00-
FOR QUALITY
3:00 Max Goblet Wall Sit (53/35)
*In the 3:00 periods, work for as long as you can. Clock is running throughout. If you break, rest briefly then go back into the hold.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS
10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide
:20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up
10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats
Workout
“THE 1500” (3 Rounds for time)
3 SETS
500m Row
-2:00 Rest b/t Sets-
Optional Finisher
Metcon (No Measure)
3 SETS
5/5 Single Leg Glute Bridge-Ups
20 Hollow Rocks
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
5 Air Squats → DB Front Squats
5 Up Downs → 5 Broad Jumps
5 DB DL → DB Hang Power Clean
5 DB Bent Over Rows
Movements progress at 1/2 point.
Strength
Power Clean (2RM)
ON A 12:00 RUNNING CLOCK…
Build to a 2RM Power Clean
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Burpees
7 Hang Power Cleans (95/65)
7 Front Squats
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
400m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
11 KB Swings (Same bell as carry)
11 Goblet Lunges
11 Up Downs (no push up burpee)
into…
400m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
