CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Uptempo hip hop with a pinch of dance hall and rock
https://open.spotify.com/playlist/4n5TmNNhR205IGLGhSDRua
3 rounds
10 touch and reach
10 windmills
10 hug yourselves
10 straight leg sit ups
10 squats
Static-O-Matic (No Measure)
4 rounds EMOM with a 50:10 Clock
Min 1: Wall Sit
Min 2: Handstand or pike or plank hold
Min 3: Vacuum Hold https://youtu.be/wRi5g8aBYDI
Min 4: Goblet or Overhead Squat Hold
Min 5: Hollow Hold
Welcome to Isometric Land!
Today we will focus on static holds and positional integrity.
These holds build strength in position, making force in dynamic movement easier and better!
For the wall sit, sit to parallel with your back on a wall. Add weight by holding onto any object
For the handstand, pike or plank please feel free to mix & match
For the vacuum continue to breath but hold position. This is one of the most underused movements for building the “V” shape of your torso. It really, really works if applied regularly.
For the squat hold, use PVC, barbell, broom, single arm DB or KB, etc
For hollow hold, modify with one leg, etc
Stress Buster Minute (AMRAP – Reps)
1 Minute MAX Mountain Climbers, burpees or star jumps. Go for it here! Get A TON of reps! Blow off some steam
Do this right after the last hollow hold. No rest – straight in to it !
I’m Totally Doing Mobility in 2020 (No Measure)
1 minute per side Couch
1 minute per side Pigeon
1 Minute per side 8 point shoulder or standing pec stretch
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
10/8 Cal Bike
10 Lunges or Squats
10/10 Single DB Strict Presses*
*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster*
MIN 2 – :50 Max Reps DB Slides
*Athletes alternate legs on each reverse lunge. Push the DB overhead with both arms.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 DB Thruster (30/20)|(20/15)
In the remaining time…
AMRAP of:
12/10 Cal Bike
20 Reverse Lunges
(Score is Rounds + Reps)
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
2 DB Up-Down DL
4 DB Strict Press
6 DB DL
STATION 2
AMRAP
2 DBL DB G2OH
4 DB Push Press
6 DB DL
STATION 3
AMRAP
2 DB Devil’s Press
4 DB Push Jerk
6 DB DL
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
TABATA-ISH
4 ROUNDS…:20 ON / :10 OFF
Single Unders
Alternating Leg Single Unders
Big Jump SIngle Unders
Double Unders
4 ROUNDS…:20 ON / :10 OFF
Scap Push-Ups
Scap Pull-Ups
Up Downs
Push-Ups
4 ROUNDS…:20 ON / :10 OFF
Tuck-Ups
Alternating V-Ups
V-Ups
Hanging Knee Raises
Strength
Metcon (No Measure)
4 SETS FOR QUALITY
30 Double Unders or 10 “Single-Single-Doubles”
10 Diamond Push-ups
7 Toe 2 Bar
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Double Unders
2 Toes 2 Bar
3 Up-Downs
*Every round, the Double Unders go up by 10 reps, the Toes 2 Bar go up by 2 reps, and the Up-Downs go up by 3 reps.
R1 = 10-2-3 / R2 = 20-4-6 / R3 = 30-6-9…and so on…
(Score is Rounds + Reps)
