CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND (2:00 CAP)
:30 Single Arm DB Front Rack Carry/Arm
10 Up-Downs
10 Air Squats
:30 Tuck Hold
-:30 Rest-
1 ROUND (2:00 CAP)
:30 Single Arm DB Overhead Carry/Arm
10 Burpees
5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat
:30 Tuck Hold
-:30 Rest-
1 ROUND (2:00 CAP)
10/10 Single Arm DB Thrusters/Arm
10 Burpees Over the DB
:30 Tuck Hold
Workout
“RIGHT & LEFT” (3 Rounds for reps)
AMRAP x 5 MINUTES
10 Right Arm DB Thrusters
8 Burpees Over DB
10 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 4 MINUTES
8 Right Arm Thrusters
6 Burpees Over DB
8 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 3 MINUTES
6 Right Arm DB Thrusters
4 Burpees Over DB
6 Left Arm DB Thrusters
(Score is Rounds + Reps For Each AMRAP)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 – Cal Bike
MVMNT 2 – Air Squats
-Into-
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 – Cal Bike
MVMNT 2 – Push-ups
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (2121)
(Score is Weight)
Workout
Metcon (3 Rounds for reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Cal Bike
TABATA 2 – DB Goblet Squat (Athlete Choice)
TABATA 3 – Hand Release Push-ups
-Rest 1:00 b/t Each Full Tabata-
(Score is Lowest Number Each Round)
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
EMOM
14 Up-Downs
STATION 2
EMOM
20 Jumping Squats
STATION 3
EMOM
20 Sit-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
1:00 Bike
10 Tempo Push-ups (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
1:00 Bike
*Warm should be performed with a light-moderate DB…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15/12 Cal Bike
15 DB Bench Press (50/35)|(35/20)*
3 Wall Walks
*For the DB Bench, athletes can use flat bench or rest upper back on medball.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for reps)
5 SETS
12 Barbell Bent Over Row (1111)
Max Perfect Push-Ups (1111)
-Rest as Needed b/t Sets-
(Score is Reps for Each Set)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo Squat, empty bar or PVC (3331)
Strength
Back Squat (3-2-1-3-2-1)
Warm Up:
50%x4, 60%x4, 70%x4
Wave 1: 80%x3, 85%x2, 90%x1
Wave 2: 80%x3, 85%x2, 90%x1
Workout
POINT BREAKER (Time)
4 ROUNDS FOR TIME
5 Strict Chest to Bar Pull-ups
15 Deadlift (135/83)
400m Run/500m Row
Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Roll Quads
2:00 Roll Hamstrings
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
