CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Cal Row
10 Alt. Plank T-Twists*
20 Walking Lunges
*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
10/8 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges
(Score is Each Set for Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:45 MAX Bicep Curls
:30 Rest
:45 MAX Superman Swimmers
:30 Rest
(No Measure)
CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (Below Knee) + OH Squat (Build up in the complex)
Power Clean + Hang Squat Clean + Jerk
Building as far as technique allows.
Front Squat (2-2-2-2-2…)
3 second pause on first rep. Build to higher than last week.
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
GUIDED WARM UP…
Row 1:00
100m Run
Row 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges
Into…
Movement Review
Workout
Break Up rto Make Up (AMRAP – Rounds and Reps)
Partition any way, just get it done:
Run 2 Miles
60 strict pull ups
90 strict push ups
120 sit ups
Row 2000 meters
Score is time.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing
(No Measure)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Strict Chin Ups*
2-4-6-8..and so on
Hang Power Clean (135/103)|(95/63)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
*RX+ Bar Muscle Ups
Finisher
Metcon (No Measure)
3 SETS
30 MB Russian Twists
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
200m Run
10 DB Goblet Box Step-Overs
7/7 DB Strict Press
5 Burpees
Strength
Push Press (10-10-10)
10-10-10
Push Press
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 5 Push Press (155/105)|(115/75)
MIN 2 – 15 Box Jumps Overs (24/20)
(No Measure)
