CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
F*** it – it’s FRIDAY Playlist!
https://open.spotify.com/playlist/0U7G6VwxKdSjQT2UIo7w1a
3 ROUNDS w/ Single KB…
10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm Front Rack Hold
:15 L arm Over Head 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 10:00 RUNNING CLOCK…
Practice Handstanding and handstand Walking. Have Fun!
No measure, but try for one long hold or one max distance walk within the minute.
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.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
Jog Down and Back x3
10 Ring Rows
10 Ring-Assisted Pistols
10 Samson Lunges
2 Wall Walks
Workout
Centurion Chipper (Time)
For Time:
25 Pull Ups [Rx+ 15/12 Muscle Ups]
50 Weighted Box Step Overs (53/35 lb KB – 24/20in)
100 Overhead Lunges (25/15 lb plate)
50 Weighted Russian Twists (20/14 lb Medball – count rights only)
25 Devil’s Presses (40/25)[50/35]
Optional Finisher
Metcon (No Measure)
30 banded tricep extensions (slow, squeeze at bottom)
:30 rest
15 banded tricep extensions
:30 rest
15 banded tricep extensions
:30 rest
15 banded tricep extensions
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Plank Hold
1:00 Max Cal Bike
STATION 2
:30 Wall Sit
1:00 Max DBL DB Swing
STATION 3
:30 Hollow Hold
1:00 Max DB Push Press
STATION 4
:30 Mountain Climbers
1:00 DBL DB Overhead Hold
CrossFit 262 – CrossFit
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Overhead Squat (3-3-3-3)
Pause at bottom of each squat for 3 seconds. Use this to get ready for snatches.
Snatch (2×1 @ 75%)
Lighter than last week. Make it perfect.
2 Cleans + 2 Jerks (3x(2+2))
2 Full Cleans + 2 Split Jerks
Don’t go too heavy! Focus on every clean/jerk.
Front Squat (2×2 @ 80%)
Suggested build:
50%x5
60-70%x2
