CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PULL THAT ISH PLAYLIST
https://open.spotify.com/playlist/37i9dQZF1DWWPcvnOpPG3x
Row @ Moderate Pace for 2:00
1 ROUND Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
Into…
1 ROUND
5 Burpees
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
Strength
Metcon (Weight)
10 minute EMOM
3 weighted, strict or assisted pull ups
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. You can either pyramid weight, work across or work up for your last rep.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
Workout
Metcon (3 Rounds for reps)
3 attempts, each for time:
On a 50′ course, complete a
200 foot burpee broad jump. Rest the balance of 6 minutes.
– Hands may not reach out further than arms length from feet. No forward stepping
ABS Test 2020 #1 (Time)
RX – 150 Butterfly Sit Ups
-or-
RX+ – 75 GHD Sit ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1:00 AMRAP of L. Groiner + R. Groiner + Air Squat
2:00 Bike or Rower
1:00 AMRAP of Slow Barbell Kang Squat
Into…
3 MINUTES OF SQUAT PREP…2-3 SETS
10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)
10 Tempo Air Squats (2121)
10 Push-up to Down-Dog
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (2121)
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Back Rack Lunges (95/65)|(65/45)
20 Slam Ball (20/10)
200m Run
-12:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Dedicated Shoulder Work Prior to Snatch Complex
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Bike @ Moderate Pace for 2:00
1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat
Into…
1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Clean + 1 Squat Clean + 1 Front Squat
Then…
NOT FOR TIME
15 Reps of FS Weight @ 2222 (Take from rack)
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Burpees
10 Step-Ups
STATION 2
AMRAP
20 Shoulder Taps
20 Sit-Ups
STATION 3
AMRAP
10 Hollow Rocks
30 Lunges
STATION 4
AMRAP
10 Up-Downs
15 Air Squats
20 Flutter Kicks
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Row @ Moderate Pace for 2:00
2 ROUNDs Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
Into…
1 ROUND
5 Burpees
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
Strength
Metcon (Weight)
10 minute EMOM
3 weighted, strict or assisted pull ups, or Muscle Up work of any kind (strict rings, bar muscle up drills, etc.)
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. Hold a db in your legs or put your toes in a kettlbell.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
Workout
Metcon (3 Rounds for time)
New Round Every 5 Minutes. Each round for time. 3 Total Rounds.
10 Handstand Push Ups
20 Burpees
30 Air Squats.
Scale to finish in the 5 minutes. try 10/15/20 or 5/10/15.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1-2 ROUNDS (6 MIN CAP)
:30 Bike
5 DB Deficit Push-Ups (on or off knees)
10 Alt. DB Renegade Rows (no push-up in between rows)
:30 Bike
5 DB Burpees
5 DB Hang Power Cleans
:30 Bike
5 DB Squat Cleans
5 DB Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3 DB Manmakers
6/4 Cal. Bike
-Rest 2:30-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Hammer Curls
20 Hollow Rocks
:30 DBL DB/KB Overhead Carry
(No Measure)
