CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Metcon
burn notice (4 Rounds for time)
4 ROUNDS
20 pushups – or – overhead press with a light object
20 squat thrusts (no push ups/no jump burpee)
20 step back lunges, 10 per leg
20 squats – or – jump squats
20 russian kb or db or backpack or water jug swings
REST UNTIL THE 5 MINUTE MARK
RX+ 10-20 strict handstand push ups in pace of push ups, 50-100 double unders to finish the round
Add weight to the squats & lunges if desired.
scale movements according to fitness/equipment
Athletes should look to get at least one minute of rest, but no more than two minutes. If you finish the first round a little early, add reps or weight!
The first round should be finding out what you’ll be able to finish in 3-4 minutes. Adjust with your coach as needed.
Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.
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
AMRAP
2 DB Up-Down DL
4 DB Strict Press
6 DB DL
STATION 2
AMRAP
2 DBL DB G2OH
4 DB Push Press
6 DB DL
STATION 3
AMRAP
2 DB Devil’s Press
4 DB Push Jerk
6 DB DL
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
TABATA-ISH
4 ROUNDS…:20 ON / :10 OFF
Single Unders
Alternating Leg Single Unders
Big Jump SIngle Unders
Double Unders
4 ROUNDS…:20 ON / :10 OFF
Scap Push-Ups
Scap Pull-Ups
Up Downs
Push-Ups
4 ROUNDS…:20 ON / :10 OFF
Tuck-Ups
Alternating V-Ups
V-Ups
Hanging Knee Raises
Strength
Metcon (No Measure)
4 SETS FOR QUALITY
30 Double Unders or 10 “Single-Single-Doubles”
10 Diamond Push-ups
7 Toe 2 Bar
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Double Unders
2 Toes 2 Bar
3 Up-Downs
*Every round, the Double Unders go up by 10 reps, the Toes 2 Bar go up by 2 reps, and the Up-Downs go up by 3 reps.
R1 = 10-2-3 / R2 = 20-4-6 / R3 = 30-6-9…and so on…
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push Ups
10 KB DL
5 Up Downs
Into…
1 ROUND
8 Knee Push Ups
8 KB Upright Rows
8 Jump Squats
Into…
1 ROUND
6 Push Ups
8 Russian KB Swings
10 Alt. Step Ups
Workout
Metcon (Time)
FOR TIME
15-12-9
Push-Ups
KB Sumo Deadlift High Pulls
Up-Down Box Jump Overs
-1:00 Rest –
9-12-15
Up-Down Box Jump Overs
KB Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)
***HOME VERSION***
FOR TIME
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls
Backpack Thrusters
-1:00 Rest –
9-12-15
Backpack Thrusters
Backpack Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (4 Rounds for time)
FOR TIME
2000m Row
-Rest 2:30-
1000m Row
-Rest 2:00-
500m Row
-Rest 1:30-
250m Row
(Score is Time Each Round)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups
2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls
Strength
Back Squat (20RM)
FOR LOAD
20RM Back Squat
(Score is Load)
Workout
Metcon (Time)
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
Go for broke on the 20RM Back Squat and today’s Metcon. Can you go unbroken on the WB? You will need this recovery time if you really get after it!
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
20 Box Jumps
*Rest remainder
STATION 2
30 Wall Balls
*Rest remainder
STATION 3
20 Alt. DB Snatches
*Rest remainder
STATION 4
50 Double Unders
*Rest Remainder
