CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
TRAMUP (No Measure)
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
Strength
Metcon (No Measure)
Five Giant Sets!
5x MegaSet
MegaSet=
20 Bicep Curls
20 Strict Overhead Press
20 Bent Over Rows
Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.
Use any object you have, if your object is too heavy then drop the number of reps down.
Conditioning
Metcon (AMRAP – Reps)
12 Minute EMOM
(:20/:10/:20/:10)
1: Thrusters or Wall Balls
2: Jumping Lunges
3: Bicycle Crunches
Minute one – :20 max Thrusters/Wall Balls, :10 rest, :20 Thrusters/Wall Balls, :10 rest.
Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.
Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.
Repeat 4 times for a total of 12 minutes.
CrossFit 262 – CrossFit
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Hang Snatch (10×1 OTM)
HANG FROM BELOW KNEE
Hang Clean and Jerk (10×1 OTM)
HANG FROM BELOW KNEE
Metcon (Time)
3 ROUNDS:
10 SNATCH
400M RUN
(Rx 60% TODAYS HANG SNATCH)
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (Time)
Warm Up:
3 Rounds
10 Knees to Chest
10 Touch Floor and Jump
10 Air Squats
3 Walkouts w/pushup
:20 Pigeon per side
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14 Minute AMRAP:
50 Double Unders or Jumping Jacks
50 Russian Swings
40 4′ Broad Jumps
40 Goblet Squats
30 Butterfly Sit Ups
30 Push Ups
20 Snatches
20 Burpees
if you finish the burpees, back to the top!
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Finisher:
3 Rounds
15 Box Dips
:45 Plank
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Coaches’ Choice Stretch
CrossFit 262 – CrossFit
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Metcon (Time)
Warm Up:
3 Rounds
10 Box Step Ups
10 Touch Floor and Jump
10 Air Squats
3 Walkouts
:20 Pigeon on Box per side
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Chipper:
50 Double Unders
50 Russian Dumbbell Swings (50/35)
40 Box Jumps
40 Goblet Squats
30 Butterfly Sit Ups
30 Push Ups
20 DB Snatches
20 DB Clean and Jerks (1 arm)
10 DB Thrusters (1 arm)
10 Devil’s Presses (1 arm)
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Finisher:
3 Rounds
15 Box Dips
:45 Plank
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Coaches’ Choice Stretch
CrossFit 262 – CrossFit
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Metcon (No Measure)
Warm Up:
10 Down to 1
Jumping Jacks
Russian Twists
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Strength:
5 Rounds not for time:
5-10 Pullups/Ring Rows
(strict, weighted, kipping, anything)
15 Hollow Rocks
1/1 Turkish Get Up (any weight)
Do the hollow rocks and Turkish get ups in your box. Leave to do your pull ups, but alternate with people next to you so you aren’t all on pull ups at the same time.
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Metcon:
8 Rounds Of Tabata Each (not alternating)
Goblet Step Back Lunges (53/35)
Mountain Climbers
Alt. Single Leg V-Ups
Row/Bike/Double Unders/Some Other Cardio
No score. Just go hard.
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Cool Down:
800m or 1 mile light jog.
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (No Measure)
Warm Up:
10 Down to 1
Jumping Jacks
Russian Twists
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Strength:
4 Rounds not for time:
:45 Wall Sit – (add weight if necessary)
15 Hollow Rocks
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Metcon:
8 Rounds Of Tabata Each (not alternating)
Air Squats
Mountain Climbers
Alt. Single Leg V-Ups
Row/Bike/Double Unders/Some Other Cardio
No score. Just go hard.
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Cool Down:
800m or 1 mile light jog.
