CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:00 CAP)
20 Jumping Jacks
8 Bodyweight Goodmornings
:20 Tuck Hold
Into …
2 ROUNDS (2:30 CAP)
:45 Row (increase pace 2nd round)
10 Air Squats (32X1)*
8 Push-Ups
6 Ring Rows
*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!
Workout
Metcon (3 Rounds for time)
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)
***HOME VERSION***
3 SETS
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Time Each Set)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
8 Min. Bodyweight Flow
-400m run/row/jog/bike buy-in
then:
10 Jumping Jacks
5 Pushups to Down Dog
:20 Pigeon Per Side
:20 Lizard Per Side
5 Wide Leg Squats
5 Medium Leg Squats
5 Narrow Leg Squats
Strength
Back Squat (3-2-1-3-2)
50-60-70×4
Wave 1: 80×3 – 85×2 – 90×1
Wave 2: 80×3 – 85×2
-Home Version-
Tabata Bottom-to-bottom squats.
:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.
Metcon
2020 Age Group Qualifier Workout 1 (AMRAP – Rounds and Reps)
6 Minute AMRAP
8 Thrusters (115/83)
50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!
Metcon (AMRAP – Rounds and Reps)
–At Home Version–
6 Minute AMRAP
8 Burpees w/ a HIGH JUMP
50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂
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
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
STATION 2
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
STATION 3
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 PVC Good Mornings
5 Up Downs
30 Single Unders
Into..
AMRAP x 3 MINUTES
10 KB RDLs
5 Up Downs
30 High Single Unders/Double Unders
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R)
MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L)
MIN 3 – :50 MAX Double-Unders
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
10 KB Sumo Deadlift
10 Russian KettleBell Swing
10 Ring Rows Or 5 strict pullups
100m Run
Workout
Metcon (8 Rounds for time)
EVERY 1:30 x 8 SETS
5 Strict Pull-ups
15 Russian KBS (53/35)
5 Burpees *
(Score is Each Round for Time)
Touch bar 7’/8′
Conditioning
8 x 200 meter run (2 min clock) (8 Rounds for time)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 rounds
200m run
20 shoulder taps
15 squats
10 kb swing
5 pushups
Strength
Bench Press (3-3-3-3)
Same weight last week across 4 sets (warm up with 2-3 sets)
Immediately after each set 10 perfect push-ups (use box or bench as needed)
If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)
Workout
Metcon (Time)
FOR TIME
200m Run or 250m Row
30 Hang Power Clean or Kb swing
400m Run or 500m Row
20 Hang Power Clean or Kb swing
800m Run or 1000m Row
15 Hang Power Clean or Kb swing
(Score is Time)
Weight that you can do 20 reps unbroken
