CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20/15 Cal Row
25′ HS Walk
-Rest 2:00-
3 ROUNDS FOR TIME
20/15 Cal Row
25′ HS Walk
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
Strength
Back Squat (3-3-3-3-3)
3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row
*Squat can come from ground or rack.
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS
1:30 Wall Sit
-Rest 1:30 b/t Sets-
(No Measure)
5 SETS
1:00 Hollow Hold
– Rest 1:00 b/t Sets-
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Medball Power Cleans
10 Medball Push Press
STATION 2
1:00 Row for Max Distance
1:00 Rest
:30 Row for Max Distance
:30 Rest
STATION 3
AMRAP
10 Medball Front Squats
10 Medball Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Ring Rows + :10 Bottom of Ring Row Hold
10 Push-Ups + :20 Plank Hold
10 Air Squats + :30 Squat Hold
10 Burpees
Workout
“LIGHTNING STRIKES” (4 Rounds for reps)
EMOM x 4 MINUTES
:30 MAX Ring Rows
:30 Ring Row Hold
-:30 Rest-
EMOM x 4 MINUTES
:30 MAX Push-Ups
:30 Plank Hold
-:30 Rest-
EMOM x 4 MINUTES
:30 MAX Air Squats
:30 Bottom of Squat Hold
-:30 Rest-
EMOM x 4 MINUTES
MAX Burpees in :45
(Score is Reps for Each Round)
*New NC30 Benchmark!
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.
If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.
Workout
“UPPERCUT” (Time)
20 Bar Muscle-Ups – OR – 40 Pull Ups
Then in the remaining time…
6 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Burpees
Modify Cleans to Hang Power or KB Swings as needed.
This should be a weight you can do UNBROKEN for 20 reps.
42 cleans and 42 burpees – scale weight accordingly.
Movement integrity before LOAD always.
15 minute hard time cap.
Fabio’s A1A Playlist:
https://open.spotify.com/playlist/1LSxcymrVEcO9awMPWQeWN
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Slam Ball Deadlifts
6 Alt. Slam Ball Around the Worlds*
5 Slam Ball Strict Press
20 Mountain Climbers
*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
25 Push Press (95/65)|(65/45)
Immediately into…
7 ROUNDS
6/4 Cal Bike
12 Slam Balls (30/20)|(20/10)
Immediately into…
25 Push Press
(Score is Time)
