CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Bodyweight Goodmornings*
10 Air Squats
5 Push-Up to Down Dog
10 Burpees
*Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up
2 ROUNDS
3/3 Single Arm DB Deadlift (sumo or suitcase)
3/3 Single Arm DB Strict Press with :02 pause overhead
3/3 Single Arm DB Devil’s Press**
**DB begins on the ground, forward fold, place the right hand on the DB, burpee, jump forward and finish with a single arm DB snatch. The DB can be between the feet or on the outside during the snatch portion.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
6 DB Deadlifts
4 DB Strict Press
2 Devil’s Press
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Hammer Curls
20 Weighted Russian Twists
10 Skull Crushers
(No Measure)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. PVC Lunge
https://youtu.be/oFbHWV8LwCw
10 Scap Pull-Ups
https://youtu.be/sfTsgt-a63c
10 Alt. Squat Thoracic Rotation
https://youtu.be/Q65ePUFLytQ
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
Put PVC back, grab a bar or single DB for WOD
DOOF DOOF DOOF!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Workout
Metcon (Time)
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Power Snatch starts light then can build every round or every other round, or just focus on technique.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
Run 800 meters for time.
Score run, note weight.
Finisher
Metcon (No Measure)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
Challenge of the Week!
100 wallballs for time (Time)
100 wallballs for time 20/14
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS (6:00 MINUTE CAP)
1/1 SA DB Burpees
2/2 SA DB Floor Press
3/3 SA Ring Row
6/4 Cal Bike (increasing pace)
Strength
Metcon (Weight)
EMOM x 6 MINUTES
MIN 1 – 10-15 SA DB Incline Bench Press (R)
MIN 2 – 10-15 SA DB Incline Bench Press (L)
(Score is Weight)
Workout
“NCFIT S&C BASELINE – Bike” (Calories)
“NCFIT S&C BASELINE I”
I. AMRAP x 6 MINUTES
Max Cal Bike
(Score is Cals)
“NCFIT S&C Baseline – Bodyweight” (AMRAP – Rounds and Reps)
II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Weight)
3 SETS
10 Unbroken Power Cleans*
*Increase weight each set
-Rest as Needed b/t Sets-
(Score is Weight)
Metcon (Weight)
3 SETS
10 Unbroken Power Snatch*
*Increase weight each set
-Rest as Needed b/t Sets-
(Score is Weight)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Through Lunge
10 Scap Pull-Ups
10 Alt. Squat Thoracic Rotation
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
Workout
Metcon (Weight)
EMOM x 18 MINUTES
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.
(Score is Load)
Finisher
Metcon (No Measure)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
EMOM x 8 MINUTES
MIN 1 – Max Strict HSPU
MIN 2 – Max Strict Pull-Ups
(Score is Reps)
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
TABATA
Mountain Climbers
STATION 2
TABATA
KB Deadlift
STATION 3
TABATA
Sit-Ups
STATION 4
TABATA
Box Step-Ups
