CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Metcon (4 Rounds for reps)
Rotation Station!
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP while maintaining great form – keep the lift in your hammies and glutes)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Row
Start at any station – just hit all 4!
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Row @conversational pace → :30 Row @moderate pace
10 DB Strict Press → 10 DB Push Press
10 Alt. Step-Overs → 5 Box Jump Overs
Workout
Metcon (Distance)
EMOM x 18 MINUTES
MIN 1 – :45 Row*
MIN 2 – 15 DB Push Press
MIN 3 – 10 Box Jump Overs
*Try to keep row below 28 Strokes Per Minute
Score is the furthest distance rowed in :45
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Bike for Cals
STATION 2
Tabata Mountain Climbers
STATION 3
Tabata KB or DB Swing
STATION 4
Tabata Step-Ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
6 Minute AMRAP
40 Single Unders
8 Ring Rows
8 Good Mornings
:10 Calf Stretch per side
:30 Pigeon per side
Workout
Metcon (Time)
1000m Row
3 Rounds of:
10 Burpee Pull Ups
20 Box Jump Overs
40 Double Unders
1000m Row
Finisher
Metcon (No Measure)
3 Rounds of
15 Bent Over Rows (Supinated Grip)
15 Strict Press
Use empty bar.
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4…
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Bike
*Each Partner starts on different stations and rotate during the rest.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
