CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
1:00 Alt. Groiners
1:00 Deep Squat Hold
Into…(8:00 Cap)
2 Rounds
10 Air Squats Narrow Stance
10 Push Ups
2 Rounds
10 Air Squats Wide Stance
10 RDLs, empty bar
2 Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
Strength
Back Squat (5-5-5-5-5)
KEEP GOING!!!!! YOU ARE GETTING SO STRONG!
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders -or- 150 Single Unders
15 Russian KB Swings AHAP
-11:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
4 Up-Downs w/right hand on DB*
:30 Tuck Hold
4 Up-Downs w/left hand on DB
6/6 Single Arm DB Strict Press
Into …
1 ROUND
4 Burpee w/right hand on DB
10 Sit-Ups
4 Burpees w/left hand on DB
6/6 Single Arm DB Push Press
Workout
Metcon (No Measure)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 6/6 Single Arm DB Burpee
MIN 2 – 12/12 Single Arm DB Push Press
MIN 3 – 18 Sit-Ups
(No Measure)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!
(No Measure)
Workout
Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run/Row
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
If you can’t make a 2 minute clock on the run, cut the distance down.
(Score is Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Distance)
E2MOM x 16 MINUTES
MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row*
MIN 3 & 4 — Max Distance HS Walk
*DB Box Step-Overs (50/35)|(24/2)
(Score is Lowest Distance)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row
20 Mountain Climbers
5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*
*May progress to Rows in the top of the Push Up as desired by the athlete.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows (35/20)|(20/10)*
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)
1:00 Child’s Pose
1:00 Rebound Recovery
(No Measure)
C. STRENGTH / GYMNASTICS
Clean and Jerk (10RM)
ON A 15:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean & Jerk
(Score is Load)
Metcon (No Measure)
EMOM x 7 MINUTES
3-5 Reps of Power Clean & Jerk (Use Same Load as 10RM)*
*Athlete should choose number of reps they can completely crisply EMOM.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15/12 Cal Row
STATION 2
EMOM
5 Burpees over DB + 7 DB Deadlift
STATION 3
EMOM
15/10 Cal Bike
STATION 4
EMOM
5 Burpees over DB + 7 DB Push Press
