CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
TABATA #1
:20 ON // :10 OFF; 8 ROUNDS
MVMT 1 – Slam Ball Deadlifts
MVMT 2 – Hollow Hold
MVMT 3 – Air Squats
MVMT 4 – Alt. Groiners
-1:00 Rest // Review
TABATA #2
MVMT 1 – Slam Balls
MVMT 2 – Tuck-Ups
MVMT 3 – Wall Sit
MVMT 4 – Mountain Climbers
Workout
Metcon (4 Rounds for reps)
EMOM x 16 MINUTES
MIN 1 – :45 MAX Slam Balls
MIN 2 – :45 MAX Tuck-Ups
MIN 3 – :45 MAX Wall Sit
MIN 4 – :45 MAX Mountain Climbers
(Score is Each Round for Reps)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Strength
Sumo Deadlift (2-2-2-2-2)
5 heavy sets of 2! Should be touch and go, back stays flat.
Workout
Metcon (Time)
For Time:
75 Pull Ups
75 Kettlebell Swings (53/35)
75 Kettlebell Goblet Lunges
At minutes 0, 5, 10, 15, etc. you must do 10 burpees.
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 Wall Balls
STATION 2
Max Wall Ball Push Press
STATION 3
Max Wall Ball G2OH
STATION 4
Max Wall Ball Up-Down*
*Place hands on Wall Ball, jump the feet back to a plank, then jump forward and stand
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 QUICK ROUNDS
50 Single Unders
30 Bicycle Crunches
15 Air Squats
Strength
Hang Power Clean (3×5)
3×5
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
10 Hang Power Cleans (155/105)|(115/105)
25 Sit-ups
60 Double Unders
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Strength
Back Squat (5-5-5-5-5)
Build up to 5 pounds heavier than last week and do 5 sets art that weight.
Box squat if your knees are funky.
Workout
KB Krissy (Time)
20 Russian KB Swings – Heavy as able
20 Goblet Lunges, Same weight
Row 500/400 meters
(Score is Time)
