CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS…
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press
Extended Warm-up
Warm-up (No Measure)
3 SETS
3-5 TNG Power Snatch*
*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.
Workout
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge
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
2:00 Hard Row
1:00 Recover
2:00 Hard Row
STATION 2
EMOM
10 Alt. DB Snatch
10 Sit-ups
STATION 3
AMRAP
5 DB Devil’s Press
10 Box Step-Over
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS OF:
20 Mountain Climbers (knee to elbow)
10 Alt. Groiners
5 Slam Ball Deadlifts
2 ROUNDS OF:
20 Jumping Jacks
10 Toy Soldiers (straight leg kicks)
5 Slam Ball Ground To Overhead
1 ROUND OF:
100m Run
10 Up Downs
5 Slam Balls
Workout
Metcon (AMRAP – Reps)
EVERY 2:30 FOR 5 SETS
200m Run
20 Slam Balls
MAX Sit-Ups in remainder of time
Score is total sit-ups.
Optional Finisher
Metcon (No Measure)
NOT FOR TIME
50 Slam Ball Curls
50 Slam Ball Russian Twists
30 Slam Ball Curls
30 Slam Ball Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Get into teams of 3!
3 ROUNDS…
P1: Row 200m
P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups
P3: Plank Hold
Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.
Partner Workout
Metcon (Time)
IN TEAMS OF 3…
FOR TIME
10k Row*
*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
