CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
If we’re going down, we may as well go down in flames playlist:
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Warm up:
Row 200 meters
Run 200 meters
25 single unders
25 double unders
1 rope climb
Meet out back for sled push practice.
Metcon
KAMIKAZE (Time)
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Air Squats
1:30 Max Plank
STATION 2
1:30 Max Push-ups
1:30 Max Squat Hold
STATION 3
1:30 Max Lunges
1:30 Max Tuck Hold
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
** Open Athletes **
Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down.
Warm Up:
3 Rounds of
Row 1:00 (heels down!)
10 PVC Pass Throughs
8 PVC Overhead Squats
6 Daisy Pickers
4 Supermans w/ 4 second hold
Workout
Pumpkin Spice (Time)
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
Abstober 17 (No Measure)
50-40-30-20-10
Sit Ups
Supermans
Cool down
Warm-up (No Measure)
5 minutes easy biking, then
Foam roll: Calves, hamstrings, quads, glutes, shoulders.
Stretch: Pidgeon, twisted cross, couch stretch, wide leg hamstring stretch
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP (4 MIN CAP)
2 ROUNDS
100m Jog
10 Jumping Air Squats
10 Alt. Tall Plank Shoulder Taps
:30 Down Dog
SPECIFIC WARM-UP (5 MIN CAP)
1 ROUND (W/LIGHT-MOD KB)
5/5 Single Arm KB Front Rack Squats
5/5 Moose Antlers*
5/5 Single Arm KB Push Press
5 Cat/Cows
5/5 Single Arm KB Thrusters
1 ROUND (W/LIGHT-MOD KB)
5 DBL KB Squats
5/5 Moose Antlers
5 DBL KB Push Press
5 Cat/Cows
5 DBL KB Thrusters
Workout
Metcon (3 Rounds for time)
3 SETS
200m Run
10 Right Arm KB Thrusters
200m Run
10 Left Arm KB Thrusters
200m Run
10 KB Thrusters
-Rest 2:00 b/t Sets-
-18:00 Hard Cap-
