CrossFit A1A, CrossFit 305 – CrossFit
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Workout
This Is Only The Beginning! (Time)
Show up.
6am, 7am, 9am, 11am, 5pm, 6pm, 7pm EST!
LETS GOOO!
Zoom ID 660-024-996
TRAMUP (No Measure)
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
Fuego En El Cielo (AMRAP – Rounds and Reps)
4 rounds of:
4 minute AMRAP
50 Double Unders
40 Sit Ups
30 Power Snatches
Rest 1 minute between Rounds
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Pick Up Where You Left Off!
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Snatch can be barbell, single arm kettlebell, single arm dumbbell, water jug, sandbag, plate, etc
Tabata Hollow Rocks (No Measure)
20 seconds of work, 10 seconds of rest. If you are unable to do rocks, perform a hollow hold.
Head Clearing Run (No Measure)
EXTRA CREDIT
Get out and run for 20 minutes. Don’t push hard. Enjoy moving – take everything in. Clear your head. If you’d like to do a few accelerations to raise your heart rate that’s ok, but don’t push hard – this is about moving and feeling good.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
:40 Max DB Deadlift
STATION 2
EMOM
:40 Max DB Push Press
STATION 3
EMOM
:20 Max Cal Bike
CrossFit 262 – 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)
FOR TIME (6 MIN CAP)
2-3 ROUNDS
100m Run
12 DB Deadlifts
10 DB Bent Over Row
8 DB Hang Muscle Clean
6 DB KB Swings
Strength
Power Clean (5-5-5-5)
5-5-5-5
Power Clean
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 3:00 FOR 4 SETS
400m Run
Max Rep Power Cleans (135/95)|(95/65)
(Score is Reps)
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)
