CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Michael & Danny’s Playlist!
https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0
3 Rounds:
20 Butt Kickers
20 High Knees
20 Prisoner Jacks
2 Rounds
10 “Air” Sumo Deadlifts
10 “Air” Clean & Jerks
10 Windmills
Strength
Sumo Deadlift (15-15-15-15-15)
Dumbbell, Kettlebell, Table, Child, Dog, Medball, Plate, Water Jug – get creative!
5 sets to get those Hammies & Glutes FIRM!
On a 90 second clock, 3 count on the way down
Workout
These Sleeves Are Prisons – Y’know What – So Is This Whole Shirt! (Time)
4 Rounds, alternating EMOM
Min 1: 15 Bench, Chair, Couch or Bar Dips
Min 2: 12 SLOW curls – USE ANYTHING! FLEX FOR THE CAMERA!!!
Min 3: 5 yard shuttle sprint – or – row sprints – or – high knee sprints – or tuck jumps (CARDIO!)
Min 4: Straight Leg Raises (lay flat on your back, raise your legs up to perpendicular)
Go for the pump on this one! Go for the burn on this one! Go for the ABS on this one!
Abs
Abstober 22 (No Measure)
4 rounds for quality of:
22 Rotational push up plank K2E, 1 count
22 Elbow plank kick backs, 1 count
https://youtu.be/a8RVHwbNpzE
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Up-Downs
8 Ring Rows
6 Barbell Strict Press
Strength
Push Press (6-4-2-6-4-2)
6-4-2-6-4-2
Push Press*
*Second set of 6-4-2 should be heavier than your first set of 6-4-2
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS
10 Push Press (115/75)|(95/65)
10 Burpee Pull-up
12/10 Cal Row
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
EMOM x 4 MINUTES
MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges
MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts
Into …
AMRAP x 3 MINUTES
50m Run
5 Plate Ground to Overhead
5 Plate Floor Press
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS
:20 MAX Cal. Bike
:40 Recovery Bike
-No Additional Rest b/t Sets-
(Score is Total Number of Calories)
-Rest 2:00-
AMRAP x 7 MINUTES
10 Plate Ground to Overhead
10 Plate Press-Outs
100m Run
(Score is Rounds + Reps)
***HOME VERSION***
5 SETS
:20 MAX Distance Run
:40 Recovery Jog
-No Additional Rest b/t Sets-
(No Measure)
-Rest 2:00-
AMRAP x 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run
(Score is Rounds + Reps)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
20 Butt Kickers
20 Jumping Jacks
20 Toy Soldiers
20 Step Back Lunges
20 V-Ups
20 Push Ups
Workout
Strict Press (5-5-5-5-5)
Home Option:
Strict Single Arm Press
10 per side, 5 sets
Metric Murder (Time)
Four Rounds
Run 400 meters
25 SIngle Arm Push Press
25 Step Back Lunges w/ DB
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 2 MINUTES
20 Jumping Jacks
8 Box Step-ups
-:30 Rest-
AMRAP x 2 MINUTES
20 Mountain Climbers
10 Russian KBS
-:30 Rest-
AMRAP x 2 MINUTES
5 Box Jumps
10 Air Squats
Strength
Front Squat (5RM)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Front Squat
(Score is Weight)
Workout
“THE HULK” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5 Front Squats (185/125)|(135/95)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)
(Score is Rounds + Reps)
*New NCFIT Classic Workout
