CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
TABATA 8 ROUNDS (:20 ON // :10 OFF)
MVMT 1 – Jump Rope // 2nd Round – Double-Unders
MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)
MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height
MVMT 4 – Up Downs // 2nd Round – Burpees
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – :40 MAX Double-Unders
MIN 2 – 10 DB Front Rack Alt. Step-Ups
MIN 3 – 14 Box Jumps
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
***HOME VERSION***
EMOM x 9 MINUTES
MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
Optional Finisher
Metcon (No Measure)
FOR QUALITY*
50 (Weighted) Sit-Ups
50 Hollow Rocks
*Break up the movements in any order and any rep scheme.
(No Measure)
CrossFit 262 – CrossFit
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Strength
Metcon (No Measure)
4 Rounds Not For Time:
5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills]
10 Supinated Barbell Bent Over Rows
15 GHD Sit Ups
2 Rope Climbs
Home Version:
4 Rounds
20 Bent Over Rows (with a backpack/jugs/dumbbells/ any weighted object)
20 Straight Leg Sit Ups
1:00 Flutter Kicks
Metcon
Metcon (Time)
5-10-15-20-15-10-5
Toes to Bar
Power Snatch (75/53)
Home Version
Same Rep Scheme:
V-Ups
Jumping Lunges (jump high!!!)
-After each full round, do 5 “walk outs” with a push up.
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
5 minute AMRAP
50 jumping jacks
40 mountain climbers
30 Hip Bridges
20 Squats
10 Up Downs (No Push Up Burpees
REST 1 MINUTE
Tabata Plank –
20 seconds on/10 seconds off
8 Rounds
If you’d like to spice it up, try 1 arm or 1 leg or 1 arm & leg off of the ground
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3?si=HvDPNiVQT5SASsSzmzooyA
Goblet Squat (15-15-15-15-15)
15 Goblet or Air Squats w/ 1 sec pause in the bottom
One set every 90 seconds
Workout
Kerfluffle! (AMRAP – Reps)
5 Rounds:
3 Minute AMRAP
-Run 200 meters or 30 to 50 double unders – or 60 -100 single unders – or 50 speed jacks -or- 100 mountain climbers
-15 KB or DB Swings or 20 Plank Knee to Elbows or 15 Plyo Jumps
-Max Air Squats to 2:30
-Rest to 3 minutes
RX+ Jump Squats
Virtual But Real Abs 1.0 (No Measure)
Alternating Tabata
20 seconds on, 10 seconds off!
Bicycle Crunches
V Hold or Hollow Hold
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 2 MINUTES
20 Jumping Jacks
8 Box Step-ups
-:30 Rest-
AMRAP x 2 MINUTES
20 Mountain Climbers
10 Russian KBS
-:30 Rest-
AMRAP x 2 MINUTES
5 Box Jumps
10 Air Squats
Strength
Front Squat (5RM)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Front Squat
(Score is Weight)
Workout
“THE HULK” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5 Front Squats (185/125)|(135/95)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)
(Score is Rounds + Reps)
*New NCFIT Classic Workout
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Plank
:30 Mountain Climbers
STATION 2
1:00 Bar Hang
:30 Ring Rows
STATION 3
1:00 Hollow Hold
:30 Tuck-Ups
STATION 4
1:00 Medball Overhead Hold
:30 Wall Balls
