CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row/Ski/Run (mix it up, your choice)
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Ring Rows or 5 strict pull ups
10 KB DL
10 Alt Step Ups
10 Nurpees (no push up burpee)
Workout
Metcon (AMRAP – Rounds)
DEATH BY (7:00 Cap)….
5 Russian KB Swings (70/53)|(53/35)
-Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Burpee Box Overs (20)
-Reps increase by 4 every minute. 4-8-12…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
2 or 3 Strict Pull-Ups (C2B Optional)
-Reps increase by 2 or 3 every minute. 3-6-9-12 or 2-4-6-8…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.
Count total completed rounds
Optional Finisher
Metcon (Time)
FOR TIME
“The Booty Builder”
1000 foot Walking Lunge (use a 50 foot course, go out and back 10 times)
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (5 MIN CAP)
1:00 Bike
5 Bodyweight Lunge-Lunge-Squats
10 Alt. Step-Ups
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 7 Single DB “Lunge-Lunge-Squat”*
MIN 3 – 9 Box Jumps**
*1 REP = Right Side Lunge + Left Side Lunge + Squat
**Increase Box Height Every Round; Decrease Reps by 1
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
60/50 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
Strength
Shoulder Press (1-1-1-1-1)
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)
C. STRENGTH / GYMNASTICS
Front Squat (3×2)
3×2
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
Push Press (3×2)
3×2
Push Press
*Perform at same heavy weight across
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
TABATA
Superman/Hollow Hold (Alternating)
STATION 2
TABATA
Split Squat (R leg)
STATION 3
TABATA
Split Squat (L leg)
STATION 4
TABATA
Burpees
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Strength
Sumo Deadlift (4-4-4-4-4)
Add 5-10 pounds to last week
Rest 2-3 minutes between sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35
