CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME*
Run 2 Mile
75 Cal Bike
2k Row
-No Rest b/t Movements-
*Approach at a sustainable pace for each movement – 70% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*
*No “step” into jump. Start with both feet planted on each attempt.
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
Deadlift (225/155)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (275/185)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (315/225)
*At the start of each AMRAP, must complete 50 unbroken Double Unders.
CrossFit 262 – CrossFit
View Public Whiteboard
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Calorie Row
8 Push Ups to Down Dog
Strength
Push Press (5-5-5)
5-5-5
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
4 Single Dumbbell Devil’s Press (40/25)[50/35]
12 Single Arm DB Push Press
12 Single Arm Suitcase Step Back Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/8 Cal. Bike
10 Alt. Cossack Squats → 10 Wall Squats
5/5 Single Arm Ring Rows → 10 Ring Rows
10 Alt. Reverse Lunges → 10 Air Squats @32X1*
*Tempo Squats – :03 descent, :02 pause in the bottom, explode up!
Workout
Metcon (Time)
FOR TIME
25-20-15-10-5
Cal. Bike
Air Squats
Ring Rows
-14:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Mountain Climbers
:30 Hollow Body
15 Slam Balls
:30 Plank Hold
Strength
Push Press (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
With a pair of 2.5 or 5# plates…
AMRAP x 6
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Push Ups to Down Dog
Strength
Push Press (6-6-6-6-6)
Heavier than last week
alternating EMOM with 125 Army Flutter Kicks (scale reps as needed)
Workout
BCAA Content Is An Invalid Argument For Protein As Long As You Consume The Required Amount of Protein For PMS (Not the kind you’re thinking) (Time)
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
Rest 2 minutes
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
—-
For total time. If you can’t do pull ups, do regular burpees.
RX – 7′ bar for women, 8′ for men.
