CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
200m easy Run
3 rounds
2 Wall Walk
5 DB sumo dl high pull
5/5 DB Press
3 Kip Swings
5 push ups
Workout
Bench Press ((4-4-4-4-4+))
5-10 lbs heavier than last week
4+ is Last sets max reps unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
2 Muscle-Ups or Pull Ups
4 Handstand Push-Ups or Push Ups
8 Alt. DB Hang Snatch (Athlete Choice, Heavy)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
30 Single Unders
:20 Down Dog w/Alt. Calf Stretch
10 Med Ball Squat Cleans
Skill
Warm-up (No Measure)
ON A 4:00 RUNNING CLOCK…
Double Under Practice
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5-10-15…and so on
Med. Ball Squat Cleans
10-20-30…and so on
Double-Unders
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Couch Stretch (1:00/Side)
2:00 Quad Foam Roll (1:00/Side)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
THIS WORKOUT IS AT 9AM!!!!!
WARMUP:
SHOW UP ON TIME
WARMUP BRIEFING WILL BE SHARP & SHORT
IF YOU ARE LATE, BE A NINJA.
800 METER RUN
1 MINUTE COUCH STRETCH PER SIDE
40 SAMSON LUNGES IN PLACE
20 UP/DOWN
Workout
Metcon (Time)
500 run
500 ski/bike/row
50 goblet lunges 53/35 35/26
500 run
500 ski /bike/row
50 pullups
500 run
500 ski/bike/row
50 weighted step ups
500 run
500 ski/bike/row
50 wallballs 20/14 14/10
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
800m Run
Every 200m faster
Then…
3 ROUNDS
5 Squats
10 Cossack Squats
10 Scap Pull-Ups
5 Strict Pull Ups or Ring Rows
Metcon (2 Rounds for reps)
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Goblet Squat
STATION 2 — Cal Row
STATION 3 — Toe to Bar or V- Ups
STATION 4 — Rest
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
ON A 25:00 RUNNING CLOCK…
Flow between Any Monostructural Movements at a Low & Slow Pace*
Run
Bike
Row
Ski
*This is not a workout. You should maintain a conversational pace throughout. Despite the slow pace…you should move for the full 25:00.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
Then…
3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings
Partner Workout
Metcon (2 Rounds for reps)
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
AMRAP x 16 MINUTES*
15 HSPU
50′ KB Suitcase Walking Lunges (70/53)
*Every 4:00 including at 3,2,1 go…complete 7 Power Snatch at 155/105.
(Score is Rounds + Reps)
