CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
GENERAL WARM UP
400m easy Run
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Strength
Shoulder Press (5-5-5-5-5)
Build up to 5 pounds heavier than last Friday and complete 5 sets at that weight. Full recovery between sets.
Workout
Close to the Edge (Time)
3 ROUNDS FOR TIME
400m Run
15 Push Press (115/83)|(75/53)
-12:00 Hard Cap-
(Score is Time)
This is a BENCHMARK – GO!!!
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
Challenge of the Week!
COW – Week 2020 #6 1 Mile run (Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
CrossFit 262 – CrossFit
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Skill
Death By Toes to Bar (AMRAP – Rounds and Reps)
Minute 1: 1 ttb
Minute 2: 2 ttb
Minute 3: 3 ttb
Continue until you can’t finish in the minute. 15 minute CAP.
Sets don’t have to be unbroken.
Metcon
Metcon (AMRAP – Reps)
15 Minute EMOM:
1: 10 DU + Max Push Ups
2: 10 DU + Max V-Ups
3: 10 DU + Max Burpees
Repeat 5 times through. Score is your worst minute of any of the movements. So if the lowest score you ever get is 3 burpees, your score is 3.
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
:45 Russian Twists
:45 Tuck Hold
STATION 2
Max Cal Bike
STATION 3
:45 Up-Downs
:45 Plank Hold
STATION 4
Max Cal Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up for the upper back / shoulders. Use this time to work on your body and improve ROM or get body primed for the shoulder heavy workouts.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
Workout
Metcon (No Measure)
DEATH BY (7:00 Cap)….
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
(No Measure)
Optional Finisher
Metcon (Time)
FOR TIME
400m Walking Lunge
(Score is Time)
C. STRENGTH / GYMNASTICS
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Strength
Shoulder Press (5RM)
ON A 12:00 RUNNING CLOCK…
Build to a 5RM Strict Press
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)
(Score is Rounds + Reps)
