CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
Run 200 meters
10 Tempo Push-ups (31×1)
10/10 Single Arm DB Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
Run 200 meters
*Warm should be performed with a light-moderate DB…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15/12 Cal Row
15 Strict Push Ups
3 Strict handstand push ups or 10 DB strict press
1 Rope Climb
(Score is Rounds + Reps)
Challenge of the Week!
Metcon (AMRAP – Reps)
https://open.spotify.com/track/60rIdEPDrzyLiLC0icp3xz
Play song Flower (on spotify on repeat, just in case someone longs more than one song)
Partner or coach judge
Straight arms plank (bring sally up)
Elbow plank (bring sally down)
Longer with out drop plank position win the challenge
Everyone can do it!
Enjoy and good luck!
Score is seconds (reps) total full song 3min 26 sec = 206 seconds (reps)
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 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND (:45 ON // 15 OFF)
MVMT 1 – Burpees
-:15 Rest-
MVMT 2 – Row
-:15 Rest-
MVMT 3 – Knee Push-Ups
-:15 Rest-
MVMT 4 – KB Sumo Deadlifts
-:15 Rest-
MVMT 5 – Alt. Deadbugs
Workout
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP
1:00 MAX Sit-Ups
-1:00 Rest b/t Sets-
(Score is Reps for Each Set)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Alt. Step-ups
8 Up-Downs
8 Deadlifts
Strength
Metcon (7 Rounds for weight)
EVERY 1:30 FOR 7 SETS
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Power Clean
*Keep weight light to moderate.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
30 DB Hang Power Cleans (50/35)|(35/20)
-into-
3 ROUNDS
10 DB Box Step-Overs (20)
10 DB Burpees
-into-
30 DB Hang Power Cleans
(Score is Time)
