CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND…
10 Groiners
10 Bootstraps
10 Thoracic Rotations/Side
-into-
AMRAP x 6 MINUTES
10 PVC Pass Thrus
10 Box Step Ups
10 BB Goodmornings
10 Up Downs
Extended Warm-up
Warm-up (No Measure)
3 SETS FOR QUALITY*
5-7 Down + Finish
5-7 Elbows High + Outside
5-7 Muscle Snatch
5-7 Snatch Drops
5-7 Hang Snatch
*With PVC or Empty Barbell
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike (Moderate Pace)
:30 Step Ups
:30 Russian KB Swing (Light)
Right Into…
2 ROUNDS
:30 Bike (Hard Pace)
:30 Up Downs
:30 American KB Swing (Light)
Workout
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 12 Up-Down Alt. Box Step-Ups
MIN 2 – 14/11 Cal. Bike
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – 20 KB Sumo Deadlift High Pulls
MIN 2 – 14/11 Cal. Bike
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND…
1:00 Bike
10 Samson Lunges (Focus on opening hip flexors)
10 Alt. Scorpion Stretches (Focus on chest/shoulder opening)
-quick rest-
1 ROUND…
1:00 Bike
10 Box Step Overs
10 DB Bent Over Rows
-quick rest-
1 ROUND…
1:00 Bike
10 DBL DB Deadlifts
10 DB Strict Presses
Strength
Warm-up (No Measure)
3 SETS
10 Tempo Push-ups (22X1)
12 Chin-ups
(No Measure)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
50 Wall Balls (20/14)
50 DBL DB Snatch (35/20)
50 Box Jump Overs (24/20)
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
20:00 of Mobility / Flexibility*
10:00 Upper Body
10:00 Lower Body
(No Measure)
