CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
800m Run
Every 200m faster
Then…
3 ROUNDS
5 Squats
10 Cossack Squats
10 Scap Pull-Ups
5 Strict Pull Ups or Ring Rows
Metcon (2 Rounds for reps)
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Goblet Squat
STATION 2 — Cal Row
STATION 3 — Toe to Bar or V- Ups
STATION 4 — Rest
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
THIS WORKOUT IS AT 9AM!!!!!
WARMUP:
SHOW UP ON TIME
WARMUP BRIEFING WILL BE SHARP & SHORT
IF YOU ARE LATE, BE A NINJA.
800 METER RUN
1 MINUTE COUCH STRETCH PER SIDE
40 SAMSON LUNGES IN PLACE
20 UP/DOWN
Workout
Metcon (Time)
500 run
500 ski/bike/row
50 goblet lunges 53/35 35/26
500 run
500 ski /bike/row
50 pullups
500 run
500 ski/bike/row
50 weighted step ups
500 run
500 ski/bike/row
50 wallballs 20/14 14/10
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
30 Single Unders
:20 Down Dog w/Alt. Calf Stretch
10 Med Ball Squat Cleans
Skill
Warm-up (No Measure)
ON A 4:00 RUNNING CLOCK…
Double Under Practice
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5-10-15…and so on
Med. Ball Squat Cleans
10-20-30…and so on
Double-Unders
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Couch Stretch (1:00/Side)
2:00 Quad Foam Roll (1:00/Side)
(No Measure)
CrossFit 262 – CrossFit
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Metcon (Time)
With a Partner
For time
6 Rounds of
1000m Row*
*Switch off every 1000m. The partner who is not on the rower must complete
60 double unders
6 devils presses (40s/25s)[50s/35s]
6 Double DB Front Squats (40s/25s)[50s/35s]
Each partner will do 3 rounds of 1000m row and 3 rounds of the “resting” complex.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Meter Row
STATION 2
:30 Single Arm DB DL (R)
:30 Single Arm DB DL (L)
STATION 3
Max Double Unders
STATION 4
:30 Single Arm DB Arnold Press (R)
:30 Single Arm DB Arnold Press (L)
