CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Hollow Rocks
:30 Alt. Scorpions
https://www.youtube.com/watch?v=uNDfgnWN2G0
:30 Alt. Spiderman Lunges
https://youtu.be/3dgNcNU74_w
:30 Bird Dogs
https://youtu.be/k2azbhhuKuM
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
2020 COW – 3 (AMRAP – Reps)
Max Reps Strict Pull Ups
Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.
NO KIP, NO SWING, NO CHEATS!
Warm-up (No Measure)
7 Minute EMOM
1-3 Strict Pull Ups
1-3 Kipping Pull Ups
(Do this as an unbroken set)
RX+ try adding 1-3 bar muscle ups
If you’re still working on pull ups, sceale to tough ring rows or jumping pull ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Pec, lat and calf stretching
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
EVERY 2:00 FOR 4 SETS*
:30 Single Unders
:30 Forward Lunges
:30 Good Mornings
SET 2
:30 Fast Singles
:30 Reverse Lunges
:30 Leg Swings
SET 3
:30 High Jumps
:30 Air Squats
:30 Inch Worms
SET 4
:30 Double Unders
:30 Jumping Air Squats
:30 Wide Stance Good Mornings
Strength
Deadlift (1×10)
ON A 10:00 RUNNING CLOCK…
Build to 10-Rep Deadlift
(Score is Weight)
Workout
“THE INFERNO” (Time)
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(95/65)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)|(115/75)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(135/95)
-15:00 Time Cap-
(Score is Time)
*New NCFIT Classic Workout
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
40/35 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK…
Pull-Up Progression*
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into…
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)
C. STRENGTH / GYMNASTICS
Front Squat (5×5)
5×5
Front Squat*
*Perform at same moderate-heavy weight across
Push Press (5×5)
5×5
Push Press
*Perform at same moderate-heavy weight across
(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
EMOM
Min 1- 20 Alt DB Snatch
Min 2- 20 Sit-Ups
STATION 2
AMRAP
10 Burpees Over DB
10 Single DB Front Squats
STATION 3
EMOM
Min 1- 10/10 Single DB Push Press
Min 2- 10/10 DB Suitcase DL
STATION 4
AMRAP
10 Burpees Over DB
20 Single DB Front Rack Lunges
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
2020 COW – 3 (AMRAP – Reps)
Max Reps Strict Pull Ups
Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.
NO KIP, NO SWING, NO CHEATS!
Strength
Sumo Deadlift (8-8-8-8-8)
Build to heavier than last week.
Alternate EMOM
1: Sumo Deadlifts
2: 3 Kips + 3 Kipping Pull Ups [Rx+ add butterfly pull ups or bar muscle ups]
3: Full rest.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Front Squats (155/108)
8 Deadlifts
8 Bar-Facing Burpees
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Pec, lat and calf stretching
