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 – 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)
