CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 rounds:
15 second push up plank
10 supermans
5 strict pull ups
3 rounds:
5 strict press, empty bar
5 deadlift, building
Workout
Deadlift (5-5-5-5-5)
Keep getting stronger!!!
Strict Press (5-5-5-5-5)
Alternate with Deadlifts or do them after – coaches choice.
The French Quarter (Time)
21- 15- 9 of:
Hang Power Cleans
Burpees
Pick a weight you can do unbroken with great form and move efficiently.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Run 400 easy
3 ROUNDS…
10 push ups
10 squats
10 Sit Ups
Workout
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
Finisher
Metcon (Weight)
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – 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
AMRAP
10 Slam Balls
20 Slam Ball Lunges
STATION 2
AMRAP
10 Slam Ball Push Press
20 Double Unders
STATION 3
AMRAP
10 Up-Down + Slam Ball
20 Slam Ball Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
FOR TIME (5 MINUTE CAP)
1 ROUND
100m Run
10 KB DL
10 KB High Pull
10 Wall Ball Front Squat
1 ROUND
100m Run
10 KB SDHP
10 Wall Ball Thrusters
10 Step-ups
Strength
Sumo Deadlift (10-8-6-4)
10-8-6-4
Sumo Deadlift
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
200m Run
12 Wall Balls (20/14)|(14/10)
12 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
