CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
BODYWEIGHT FLOW…
1 Push Up
1 Superman
1 Squat
1 Lunge/Leg
1 Sit Up
1 V-Up
Then 2 of each, 3 of each, 4 of each & 5 of each.
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
1:00 Active Squat Hold
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press or Push Ups
5-10 STRICT V-ups
Alternating EMOM
(No Measure)
Workout
This Is The FIrst Day of The Rest Of Your Life (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 20 Push Ups
MIN 2 – 20 Lunges*
MIN 3 – 20 Alternating V-Ups
MIN 4 – Max Reps Burpees
Min 5 – Full Rest
Score is Burpees, add weight to Lunge for RX+
Complete 20 push ups any way you wish. Stronger athletes may do 20 unbroken. Others may choose to do 4 sets of 5, or 10 sets of 2. Modify by using a chair or a counter or the back of your couch.
Lunges can be any type.
Sit ups can be any type.
On burpees GO FOR IT! You have rest coming after each set, so work hard and count your reps.
Abdominal Supplement 61 (No Measure)
200 Russian Twists 20/14
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Use weight only if you have it on the russian twists.
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
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
STATION 2
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
STATION 3
AMRAP
6 Double DB Hang Snatch
9 DB Front Squat
12 DB Push Press
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 PVC Good Mornings
5 Up Downs
30 Single Unders
Into..
AMRAP x 3 MINUTES
10 KB RDLs
5 Up Downs
30 High Single Unders/Double Unders
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R)
MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L)
MIN 3 – :50 MAX Double-Unders
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
10 KB Sumo Deadlift
10 Russian KettleBell Swing
10 Ring Rows Or 5 strict pullups
100m Run
Workout
Metcon (8 Rounds for time)
EVERY 1:30 x 8 SETS
5 Strict Pull-ups
15 Russian KBS (53/35)
5 Burpees *
(Score is Each Round for Time)
Touch bar 7’/8′
Conditioning
8 x 200 meter run (2 min clock) (8 Rounds for time)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 rounds
200m run
20 shoulder taps
15 squats
10 kb swing
5 pushups
Strength
Bench Press (3-3-3-3)
Same weight last week across 4 sets (warm up with 2-3 sets)
Immediately after each set 10 perfect push-ups (use box or bench as needed)
If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)
Workout
Metcon (Time)
FOR TIME
200m Run or 250m Row
30 Hang Power Clean or Kb swing
400m Run or 500m Row
20 Hang Power Clean or Kb swing
800m Run or 1000m Row
15 Hang Power Clean or Kb swing
(Score is Time)
Weight that you can do 20 reps unbroken
