CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
20 Glute Bridges
10 Straight Leg Sit-Ups
15 BW Good Mornings
20 Alt. BW Lunges
Into…
2 ROUNDS
10/10 SL Glute Bridge
5/5 Turkish Sit-Ups *light DB/KB
10 Russian KB Swings
10 Alt Goblet Reverse Lunges
Workout
Metcon (AMRAP – Reps)
3 SETS
2:00 MAX Russian KB Swing
2:00 MAX DB/KB Goblet Alt. Reverse Lunges
2:00 MAX DB/KBTurkish Get-Up*
*Switch arms every repetition
-1:00 Rest b/t Sets-
(Score is Total Number of Reps)
Workout – HOME
Metcon (AMRAP – Reps)
3 SETS
2:00 MAX Backpack Swing
2:00 MAX Backpack Alt. Reverse Lunges
2:00 MAX Backpack Turkish Get Ups*
*Switch arms at the 1:00 point
-1:00 Rest b/t Sets-
(Score is Total Number of Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Arm High Pulls
30 Flutter Kicks
8/8 1/2 Kneeling Strict Press
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
Workout
The Abdominal Enchilada Sandwich (AMRAP – Reps)
5 SETS
5 minute AMRAP
10 Burpees w/ High Jump
20 Straight Leg Sit Ups*
30 Plank Knee to Elbows
40 Flutter Kicks
Then in remaining time…
Max Wall Balls or Thrusters or
Box Jumps or Step Ups or Air Squats
(Score is Total Reps of last movement, or just go hard!)
Touch the ceiling/sky/top of bunker on burpees!
Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.
If you’d like to make this more difficult and want to do more abs, use a 2 count.
Cool down
Warm-up (No Measure)
Stretch n Abs
:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
250m Row
10 Hollow Rocks
10 DB Lunges
STATION 2
AMRAP
15/12 Cal Bike
10 Ring Rows
10 DB DL
STATION 3
AMRAP
20 Double Unders
10 Med Ball Cleans
10 DB Strict Press
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
5k Run
-Rest as Needed-
NOT FOR TIME
5k Row
(Score is Time for Run)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 ROW/BIKE/RUN (Increase pace every :15)
Into…
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Up-Downs
MOVT 2 — Inch-Worms (no Push-Up)
Into …
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Active Bar Hang
MOVT 2 — Push-Ups
*1 Round = Both Movements
Workout
Metcon (Time)
FOR TIME*
21-18-15-12-9
Cal Row
C2B Pull-Up
Strict Dips (Ring, Box or Bar)
*Weight Vest Optional.
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
100m run
Then…
AMRAP 5:00
5/5 DB Deadlift
5/5 DB Push Press
5 Up-Down Step Up
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Alt. DB Clean & Jerk
5 Burpee Box Jump Over
200m Run
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Backpack Ground to Overhead
5 Burpee Over Backpack
200m Run
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats
1:00 Farmer Hold (AHAP)
*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.
(No Measure)
