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 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND:
50 Jumping Jacks
5 Inch Worms
5 Up Downs
2 ROUNDS:
25 Single Unders
20 Mt. Climbers
5/5 Single Arm KB Strict Press (light weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
40 Double-Unders
20 Kettlebell Swings
10 Sit-Ups
*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Leg RDL
10 Arm Haulers (Slow)
12 Calf Raises @32X1*
*Perform on an elevated surface to maximize range of motion.
(No Measure)
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
