CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Sumo DL
STATION 2
Max DB Hang Power Clean
STATION 3
Max DB Stirct Press
STATION 4
Max Distance Row
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds of Increasing Weight:
Row 250 meters
6 Push Press
6 Front Squats
6 Up Downs
3 Rope Butt-to-Floors
Workout
Honeybee (Time)
21 – 15 – 9
Front Squat (135/93) (from ground)
Bar Facing Burpee
Right into
15 – 12 – 9
Pull Ups
2x Butterfly Sit Ups
Right into
12 – 9 – 6
Shoulder to Overhead (135/93)
3 – 2 – 1 Rope Climbs
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
8 Minute EMOM
1: Jog
2: Down Dog -> Up Dog
3: Bird Dogs
4: Dead Bugs
Skill
Metcon (No Measure)
12 Minute of Quality Practice
1: Ring Dips or Muscle Ups
2: Handstand Skills
3: Rope Climbs
Pick 1 or all 3 and spend 12 minutes working on progressions with coach.
Metcon
Metcon (Time)
E4MOM for 20 Minutes:
400m Row
12 Toes to Bar
10 Deadlifts (185/133)[225/163]
Score is slowest round.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.
EXAMPLE:
Round 1 perform with KB in the Right Hand & DB in Left Hand
Round 2 perform with DB in the Right Hand & KB in Left Hand
AMRAP X 10 MINUTES
:30 Bar Hang
:30 Cross Body Hold
:30 Farmer Carry
:30 Front Rack Squat Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)
*2″, 4″ or 6″ Deficit
