CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES – 1:00 @ EACH STATION
Min 1 – Bike (Easy)
Min 2 – Lateral Box Step Overs (Low Box)
Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch
Min 4 – Bike (Hard)
Min 5 – Lateral Box Step Overs (High Box)
Min 6 – 10 Alt DB Snatch
Workout
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 12 Lateral Box Step-Overs
MIN 3 – 20 Alt. DB Snatches
(Score is Weight)
Finisher
Warm-up (No Measure)
2-3 SETS FOR QUALITY
10 Alt. Deadbugs
10/10 Single Arm DB High Pulls
5/5 Side Plank Rotations
(No Measure)
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 mile run
Turkish get-up to the balance of 15 min
Spend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a band.
Metcon
Metcon (Time)
5 rounds for time:
500m run
2 rounds of “Cindy”
CrossFit 305, CrossFit A1A – CrossFit
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2020 Partner WOD Uno (Time)
Row 2,000 calories
Run 1600
120 Walking Lunges with DBs
80 Strict Push Ups
60 Dumbbell Thrusters
40 Burpee Pull Ups (switch every 10)
Switch at will, one partner works at a time – GET AFTER IT!
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Box Jumps
1:00 DB Step-Ups
STATION 2
1:00 Push-ups
1:00 Hollow Flutters
STATION 3
1:00 Ring Rows
1:00 Wall Sit
STATION 4
1:00 Row
1:00 Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Toes to Bar
20 Alt DB Snatch (50/35)
20 Single DB Step-Up (24/20)
*DB Can be held any way on the body similar to Open standard.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Finisher
Warm-up (No Measure)
FOR QUALITY
100 Hollow Rocks
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
3 Hang Power Cleans (185/125)
25′ HS Walk
3 Hang Power Cleans (185/125)
25′ HS Walk
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
