CrossFit 305, CrossFit A1A – CrossFit
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2020 Partner WOD Uno (Time)
Row 2,000 calories
Run 1600
120 Walking Lunges with DBs
80 Strict Push Ups
60 Dumbbell Thrusters
40 Burpee Pull Ups (switch every 10)
Switch at will, one partner works at a time – GET AFTER IT!
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Box Jumps
1:00 DB Step-Ups
STATION 2
1:00 Push-ups
1:00 Hollow Flutters
STATION 3
1:00 Ring Rows
1:00 Wall Sit
STATION 4
1:00 Row
1:00 Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Toes to Bar
20 Alt DB Snatch (50/35)
20 Single DB Step-Up (24/20)
*DB Can be held any way on the body similar to Open standard.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Finisher
Warm-up (No Measure)
FOR QUALITY
100 Hollow Rocks
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
3 Hang Power Cleans (185/125)
25′ HS Walk
3 Hang Power Cleans (185/125)
25′ HS Walk
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP X 4 MINUTES
8 Samson Lunges
8 Slam Ball Deadlifts
:20 Squat Hold with Slam Ball
Skill
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK …
Practice Air Squat Mechanics
Workout
Metcon (Time)
FOR TIME*
5-10-15-20-15-10-5
Slam Balls
Air Squats
*After every set, perform 20 Mountain Climbers
-14:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
10 minute AMRAP @ warm up pace:
Run or Row 800m
into…
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge
10 Push Ups
5 Strict Pull Ups
Do not repeat row or run, go back to jumping jacks. Warm up pace!
Grab a bar.
Spend 10 minutes lined up with coach instructed technique drills.
Be patient, get better, then go faster because your technique is great.
Workout
END TO END BURNERS (Time)
5 ROUNDS FOR TIME OF:
10 Power Clean (115/75) (95/63)
10 Shoulder to Overhead
Run 200 meters
(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.