CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PLAY A GAME!
then…
3 ROUNDS
5 Inch Worm + Push-Up
10 KB Sumo DL
:20 Jump Rope*
1st Round: Single Unders
2nd Round: Backwards Single Unders
Workout
Walk In The Park (Time)
1000/800 meter Row or Run
100 yard Burpee Broad Jump (6×50′)
1000/800 meter Row or Run
200 Meter Farmers Carry*
1000/800 meter Row or Run
Then:
5-10-15-20-25 Cal Row
10-20-30-40-50 Air Squat*
RX = 35/26 x 2, Air Squats
*RX+ = 53/353 x 2, Wall Ball 14/10
RX++ = 70/53, 20/14 Wall Ball
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Double Unders
:30 Burpees
:30 Double Unders
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
:30 Single DB Front Squats
:30 Squat Hold
:30 Single DB Front Squats
STATION 4
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
FOR TIME (7:00 CAP)
1 ROUND
10 Scap Pull-ups
10 Knee Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Ring Rows
10 Hand Release Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Jumping Pull-up Negatives
10 Push-ups
:30 OH Plate Hold
1 Wall Walk
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (4×2(snatch pull + knee))
Complex
Power Clean (3×1 @ 85%)
50-60-7-x2
75-80×1
3×1 @ 85% (5% heavier than last week)
Clean Pull (4×3 @ 100%)
Single Leg RDL (3×8-10)
Make them better than last week. That doesn’t necessarily mean heavier.
