CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
EMOM x 12 MINUTES
15/12 Cal Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3-4 ROUNDS w/ Single KB…
10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell
(No Measure)
Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Go hard on “Diane”!
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
300m Row
Max Plank in Remaining Time
STATION 2
1000m Bike
Max Slam Balls in Remaining Time
STATION 3
300m Row
Max Burpees in Remaining Time
STATION 4
1000m Bike
Max Lunges in Remaining Time
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (5 MIN CAP)
:30 Bike (Increasing Pace)
10 Bodyweight or LIGHT KB/DB Good Mornings
20 Alt. Plank Shoulder Taps
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 10/10 Single Arm KB Suitcase Deadlift
MIN 3 – MAX Plank Hold
(Score is Weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
MOVE IT PLAYLIST
https://open.spotify.com/playlist/1EjCZ8jxtBk9Wylg17GIWW
Run 200 meters as a group
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional)
1:00 Hollow Rocks
Run 200 meters as a group
—
10 walking lunges
10 powerballs
10 medball deadlift
10 medball front squats
10 push ups
10 wall balls
Row 10 calories
—
Prepare to start.
Workout
EAGLE 38 (AMRAP – Rounds and Reps)
In 38 minutes complete as as many rounds and reps as possible of:
Run 400 meters
38 Medball walking lunges
380 Meter Row
38 Wall balls
(Score is Rounds + Reps)
RX – 14/10
RX+ 20/14
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
15 Cal Row (Moderate intensity)
into…
3 QUICK SETS of
10 Scap Push-ups
5 Burpee Broad Jumps
5 Empty Barbell Shoulder Presses
into…
15 Cal Row (High intensity)
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (2121)
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 3:00 x 5 SETS
12/10 Cal Row
10 Push Press (115/75)|(75/55)
10 Burpee Over Bar
(Score is Each Round for Time)
