CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 SETS…
100m Run
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
7/5 Cal Row
20 Mountain Climbers
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
12/10 Cal Row
10 Strict DB Press
-Rest 2:00-
AMRAP x 8 MINUTES
Run 200 meters
5 Strict Pull Ups
(Score is Rounds + Reps)
Challenge of the Week!
Metcon (Distance)
AMRAP x 7min *
Max meter bike
*EMOM 10 jumping sqt, start with squats on 0:00)
Squat to a MB
Show your hips
Full extension of your knees
Jump and separate your feet from the ground
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)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (6 MIN CAP)
50m Shuttle Run
8 KB Sumo Deadlifts
8 KB Upright High Pulls
5 Scap Push-Ups + 5 Knee Push-Ups
10 Alt. Bodyweight Lunges
Workout
Metcon (7 Rounds for reps)
EVERY 2:30 FOR 7 SETS
100m Run
15 KB Sumo Deadlift High Pull
10-15 Push-Ups*
MAX Alt. Lunges
*Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break.
(Score is Number of Lunges Each Set)
CrossFit 262 – CrossFit
View Public Whiteboard
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 (3-2-1-1-3-2-1)
Warm Up: 50%-60%-70%x4
Wave 1: 80%x3, 85%x2, 90%x1, 95%x1
Wave 2: 80%x3, 85%x2, 90%x1
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 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Single Unders
5/5 SA Russian KB Swings
5 Burpees
Strength
Push Press (8-6-6-4)
8-6-6-4
Push Press
(Score is Weight)
Workout
Metcon (3 Rounds for time)
3 SETS*
20 Push Press (95/65)|(65/45)
15 Burpees Over Bar
20 Russian KB Swings (70/53)|(53/35)
50 Double Unders
-1:30 Rest b/t Sets-
*Start at a different movement each Set and work through movements in any order.
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND:
50 Jumping Jacks
5 Inch Worms
5 Up Downs
2 ROUNDS:
25 Single Unders
20 Mt. Climbers
5/5 Single Arm KB Strict Press (light weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
40 Double-Unders
20 Kettlebell Swings
10 Sit-Ups
*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Leg RDL
10 Arm Haulers (Slow)
12 Calf Raises @32X1*
*Perform on an elevated surface to maximize range of motion.
(No Measure)
