CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
:45 Hollow Rocks
– :15 Rest –
:45 Slam Ball Deadlifts
– :15 Rest –
:45 Alt. Skaters
Into …
1 ROUND
:45 SLOW Arm Haulers
– :15 Rest –
:45 Slam Ball Ground 2 Overhead
– :15 Rest –
:45 Shuttle Sprints
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Sit-Ups
4-8-12-16-20…
Slam Balls
1-2-3-4-5…
10m Shuttle Sprint*
*Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DB Front Raises
10 DB Lateral Raises
20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)
(No Measure)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
400m Coffee Talk Jog
(tell a friend about your weekend)
Then:
3 Rounds
8 PVC Thrusters
6 PVC Good Mornings
4 Alternating Down Dog -> Pigeon
Strength
Back Squat (3-2-1-1-3-2-1-1)
50-60-70%x4
Wave 1: 80×3, 85×2, 90×1, 95×1
Wave 2: 80×3, 85×2, 90×1, 95×1
Metcon
Happy Place (Time)
3 Rounds of:
15 Calorie Row
8 Power Cleans (115/83)[155/108]
Right into
3 Rounds of
8 Bar Facing Burpees
5 Shoulder to Overhead (same weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
600 meter coffee talk jog. Go over your weekend with a workout buddy.
2 SETS
Row 250 @ 2k pace
3 strict burpees
3-7 strict pull ups or ring rows (strict form, easy-ish set)
3-7 strict toes to bar (same as above)
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up or 5-7 SLOW ring rows
MIN 2 – 5 Broad Jumps for distance
Treat this as skill development.
Pull Ups should be perfect form – if it starts to degrade, scale reps down.
Jumps do not need to be maximal – focus on being explosive and landing softly.
Workout
Grind House (Time)
4 ROUNDS FOR TIME
500/400 meter Row
11 Burpee Pull-Ups
Challenge of the Week!
Metcon (AMRAP – Reps)
AMRAP x 2min
Max reps Rope Climb 12′
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
50 Single Unders
12 Reverse Lunges
10 Step-ups
1 ROUND
25 Fast Single Unders
25 High Jump Single Unders
10 Air Squats
8 Box Jumps
1 ROUND
30 Double Unders or 5 Single-Single-Double Under Attempt
10 Jumping Air Squats
8 Box Jump Overs
Strength
Front Squat (5-5-5-5)
5-5-5-5
Tempo Front Squat (1111)
(Score is Weight)
Workout
“THE BOOGEYMAN” (Time)
5 ROUNDS FOR TIME
10 Front Rack Reverse Lunges (155/105)|(95/65)
15 Box Jump Overs (20)
60 Double Unders
(Score is Time)
New Classic Workout
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
200m Run
10 Squat
7 Push Ups
10 Glute Bridge
:20 Handstand or Plank
Workout
Metcon (4 Rounds for reps)
EMOM x 20 MINUTES
MIN 1 – :45 DBL KB FR Hold
MIN 2 – :45 Handstand Hold
MIN 3 – :45 DBL KB Glute Bridge Hold
MIN 4 – :45 Wall Sit Hold
MIN 5 – Max reps KB Thrusters
(Score is Total Thrusters )
Rx 35/26
Rx + 53/35
15 Minute Stairway to Heaven (AMRAP – Rounds)
15 minute AMRAP
Run 200 meters
Rest 30 seconds
