CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Up-Downs*
10 Mountain Climbers
5/5 SA DB OH Lunges → 10 Single DB Front Squats**
*No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward
**Hold the dumbbell horizontal to body with one head of the dumbbell in each hand.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10/8 Cal. Row
8 Kettlebell Swing
8/8 Single Arm KB Thrusters
-Rest 3:00-
AMRAP x 4 MINUTES
8/6 Cal. Row
6 Kettlebell Swing
6/6 Single Arm KB Thrusters
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP X 7 MINUTES
2 Wall Walks
6 Up-Downs
10 Push-ups
20 Mountain Climbers
:20 Plank Hold
:20 Hollow Hold
Strength
Metcon (Weight)
3 SETS
16 Alt. DB Press*
1:00 Bar Hang
-1:30 Rest b/t Sets-
*Use 2 DBs and alternate a single-arm press.
Score is weight on the alt. press.
Workout
Metcon (3 Rounds for reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Russian KBS (53/35)
TABATA 3 – Burpees
-Rest 1:00 b/t Each Full Tabata-
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.
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
400m Run…
Rest Remainder
STATION 2
30 DBL DB Snatch…
Rest Remainder
STATION 3
30 Wall Balls…
Rest Remainder
STATION 4
1:00 Hollow Hold
1:00 Glute Bridge Hold
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
Strength
Front Squat (5-3-1)
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
Metcon (Time)
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
