CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS…
10 Arm Haulers
10 Sit Ups
2 ROUNDS…
5/5 Tempo DB Strict Press (30X1)
10 Box Jumps + Step-Down (Low Box)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
10 DB Strict Press
10 Box Jumps
-Rest 1:00-
2 ROUNDS FOR TIME
10 DB Push Press
10 Box Jump Overs
-Rest 1:00-
2 ROUNDS FOR TIME
10 DB Push Jerks
10 Burpee Box Jump Overs
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 of Flow Stretching
(No Measure)
CrossFit 262 – CrossFit
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Metcon (Time)
5MIN AMRAP:
WALL BALL “CINDY”
5 PULL-UPS
10 PUSH-UPS
15 WALL BALLS
5 ROUNDS: (EMOM)
2 SQUAT CLEANS
1 CLUSTER
2 THRUSTERS
-BUILD IN WEIGHT
21-15-9
CAL ROW
BURPEES OVER ROWER
SHORT “ANNIE”
40-30-20-10
DOUBLE UNDERS
SIT-UPS
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 Slam Balls
15 Cal Row
STATION 2
AMRAP
10 Slam Balls
10 Cal Row
STATION 3
AMRAP
8 Slam Balls
8 Cal Row
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
50 HSPU*
*Strict or Kipping, work on your weaker skill!
(Score is Time)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 HSPU
15 Pull-Ups
15/12 Cal Bike
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP…IN TEAMS OF 2:
JUNKYARD DOG WARM-UP
5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps
Then…
5X EACH PARTNER
P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while P2 army crawls under their body
Switch after 5 reps
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)
Finisher
Metcon (No Measure)
IN TEAM OF 2…
3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS FOR QUALITY
20 Back Rack Lunges (155/105)
20 Tall Box Jump (30/24)
20 Unbroken Toes to Bar*
-2:00 Rest b/t Sets-
*If athlete can not perform 20 unbroken TTB, choose the highest number able to perform unbroken.
(Score is Time for Each Set)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Weightlifting
Power Clean (3-3-3-3-3)
Metcon
Metcon (Time)
4 Rounds
11 burpees over bar
11 pullups
11 power cleans 115/83
Rest one minute
