CrossFit 305, CrossFit A1A – CrossFit
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All Heroes Must Rise (Time)
Run 800 meters
Row 800/1,000 meters
Run 400 meters
Bear crawl 100 yards (6 x 50′)
Run 200 meters
4 rope climbs, 12′
Run 800 meters
Lunge 100 yards (6 x 50′)
Run 400 meters
Long Jump Burpee 50 yards (3 x 50′)
Run 200 meters
50 Wall Balls
Run 400 meters
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RX+ Damper set at 6/7 on rower, +100/180 sled push in place of bear crawl, legless rope climb 12′, lunge with 45/25# plate, 100 wall balls
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No time limit.
Coaches – move rowers out of crawl/lunge/burpee lanes after last athletes finish row.
CrossFit 262 – CrossFit
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9/11 Memorial (Time)
2001 m Row or Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (115/83)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (135/93)
11 HSPU
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (225/153)
11 Push Jerks (115/83)
2001 m Row or Run (1.25 miles)*
CrossFit 305, CrossFit A1A – CrossFit
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Hang Snatch (12 Minute EMOM)
1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.
AMERICAN GLADIATOR SERIES:LASER (Time)
400 run every 3 minutes until 50 toes to bar are accumulated
Rest 3 minutes
IS-A-DUMBELL
60 alternating DB snatches 40/25
15 minute time limit – scale toes to bar reps to be able to finish in no more than 3 rounds.
CrossFit 305, CrossFit A1A – CrossFit
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Back Squat (10-10-10-10-10)
Alternating EMOM with 1 or 2 rope climbs
PLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Alter-Nate (AMRAP – Rounds and Reps)
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
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Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.
CrossFit 262 – CrossFit
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Front Squat + Back Squat (5 x 8 @ 50 – 55 – 60 – 65 – 70%)
3 Front Squats + 5 Back Squats
3 front squats – rack it – immediately pick it up and do 5 back squats.
Build up to 70% of front squat max.
Alter-Nate (AMRAP – Rounds and Reps)
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
—
Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.
