CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
Run 300m
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES ( 5 rounds! )
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6 min cap)
5 Wide Stance Good Mornings
30’ Bear Crawls
5 Box Jumps
30 Mountain Climbers
5 Kang Squats
Strength
Sumo Deadlift (8-6-4-4)
8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)
1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Bike
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (5-3-1)
5-3-1
Strict Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
(Score is Weight)
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
1:00 Box Jumps
:30 Plank
STATION 2
1:00 Wall Ball
:30 Tuck Hold
STATION 3
1:00 Alt. DB Snatch
:30 Plank
STATION 4
1:00 Jump Rope
:30 Tuck Hold
CrossFit 262 – CrossFit
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Snatch grip push press + Overhead squat (2+2, 4 sets at most. Keep relatively light.)
Use rack. Push press to overhead then Squat it for the prescribed reps
Snatch (3×1 @ 80%)
Build to 80% then hit 3 good reps.
Clean + 2 Jerks (5x(1+2))
Clean + Jerk + Jerk
Build throughout.
Front Squat (3×2 @ 85%)
Suggested build:
50% x 5
60-70-80% x 2
