CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (6 MIN CAP)
50m Shuttle Run
8 KB Sumo Deadlifts
8 KB Upright High Pulls
5 Scap Push-Ups + 5 Knee Push-Ups
10 Alt. Bodyweight Lunges
Workout
Metcon (7 Rounds for reps)
EVERY 2:30 FOR 7 SETS
100m Run
15 KB Sumo Deadlift High Pull
10-15 Push-Ups*
MAX Alt. Lunges
*Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break.
(Score is Number of Lunges Each Set)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
1:00 Alt. Groiners
1:00 Deep Squat Hold
Into…(8:00 Cap)
2 Rounds
10 Air Squats Narrow Stance
10 Push Ups
2 Rounds
10 Air Squats Wide Stance
10 RDLs, empty bar
2 Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
Strength
Back Squat (3-2-1-1-3-2-1)
Warm Up: 50%-60%-70%x4
Wave 1: 80%x3, 85%x2, 90%x1, 95%x1
Wave 2: 80%x3, 85%x2, 90%x1
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders -or- 150 Single Unders
15 Russian KB Swings AHAP
-11:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUND
100m run
6 Jumping Pull Ups OR Ring Rows
6 Strict Knees to Chest
20 Double Unders OR Penguin Taps
Workout
“ICARUS” (Time)
FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees
-15:00 Hard Cap-
(Score is Time)
Finisher
4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
March we’ll be running every Sunday at 9am
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
200m Row
100m Run
10 Ring Rows
STATION 2
AMRAP
200m Row
100m Run
15 Wall Balls
STATION 3
AMRAP
200m Row
100m Run
20 Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Grab a partner and a Barbell!
2 rounds
P1: AMRAP of…
5 Push-Up to Pike
10 Alt. V-Ups
15 Air Squats
P2
5 Romanian DL
5 Hang Clean
5 Burpees
Strength
Bench Press (2-2-2-2-2+)
Max reps last set
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean (115/75)
100m Run
*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.
(Score is Time)
Metcon (Time)
FOR TIME
100 Sit-Ups*
*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.
(Score is Time)
