CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
500m Row
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
Metcon (No Measure)
NOT FOR TIME
2000m Row (EZ Pace)
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps
-Quick Rest-
AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 “Lunge” WallBall Shots (14/10)|(10/8)*
*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)
C. STRENGTH / GYMNASTICS
Hang Power Clean (Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Hang Power Clean*
*Compare to Wednesday’s effort and evaluate any weaknesses in pull or clean.
(Score is Load)
Metcon (Time)
10 ROUNDS FOR TIME
5 Burpees Over the Bar
5 Hang Power Clean (185/125)
100m Run
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP Stations (1:00 ON//:20 OFF)
Station 1: MAX Cal. Bike
-:20 Rest-
Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press
-:20 Rest-
Station 3: Alt. Bodyweight Lunges
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15/12 Cal. Bike
20 Slam Balls
20 Slam Ball Reverse Lunges
-14:00 Time Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
Accumulate a 3:00 Hollow or Tuck Hold*
*Every time you break, 20 Mountain Climbers
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Slow Scap Push-ups
Min 2 – Lunges
Min 3 – Push-ups (21X1)*
Min 4 – Step-ups
Min 5 – Burpees
Min 6 – Box Jumps**
Strength
Push Press (6-6-6)
6-6-6
Push Press
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-12-9
Push Press (95/65)|(65/45)
Box Jumps (24/20)
-Rest 2:00-
9-12-15
Push Press (115/75)|(95/64)
Box Jumps (30/24)|(24/20)
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
60 Cal Row (alt. every 10 cals)
While P1 row, P2 performs 10 Push-Ups + 10 Alt Step Back Lunges
Into…
PVC Strict Press
5-5-5-5-5
Coaches – use this time to look at form and make corrections. Straight back, tight abs, tight glutes. Work on breathing pattern.
Strength
Shoulder Press (5-5-5-5-5)
As we go up in weight, make sure that form stays in check. If you need to, back off and hit lighter sets with better form.
Workout
The Blurp Test (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch* (5 per side)
MIN 2 – 10 Single DB Press (5 per side)
MIN 3 – Max Reps of Burpee Pull Ups**
40/25, 30/15
*Alternate arms each rep for a total of 10 reps.
**Strict Pull Ups, Jumping through is allowed. Men 8′ bar, Women 7′ bar
-Stagger start by 2 minutes to allow use of proper height
(Score is Total burpee Pull Ups, all DB work must be completed to score)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
3 SETS
ON 2:00 CLOCK…500/400m Row (rest remainder)
ON 2:00 CLOCK…40 DB Push Press (50/35)
ON 2:00 CLOCK…AMRAP of 30 Double Unders + 10 H-R Push-Ups
-1:00 Rest b/t Sets-
*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.
(Score is Slowest Time on Row)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
60 Cal Bike (alt. every 10 cals)
While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges
Into…
2 SETS
20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)
20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
20 Med Ball Ground to OH (stand back to back and pass ball overhead)
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike (Moderate Effort)
MIN 2 – 5 Tempo Strict Pull-Ups (1111)
(No Measure)
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.
(Score is Load)
C. STRENGTH / GYMNASTICS
Back Squat (3×7)
3 SETS
7 Back Squats (12×1)
*Use load from 20-Rep Max from last week’s Back Squat. :02 pause at the bottom of each squat.
-Rest as Needed b/t Sets-
(Score is Load)
Metcon (Time)
3 SETS
20 Unbroken TTB
-Rest :30 b/t Sets-
(Score is Total Time)
