CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up (No Measure)
Moderate tempo, moving as a group as much as possible:
10 Leg Swings Front/per leg
10 Leg Swings Side/per leg
10 Arm Circles Small
10 Arm Circles BIG
10 Windmills
10 Touch and Reach
50 Jumping Jacks
10 Plank to DownDog
50 Mountain Climbers
10 Push up
10 Squats
5 Burpees
REST!
Me & My Virtual Beer Gut (Time)
Three Rounds For Time:
30/21 Calorie Row – or – 300 meter run – or – 200 double unders – or 300 single unders – or – 200 mountain climbers (scale reps as needed, MAKE IT CARDIO AND GO HARD!)
Then, right into:
2 Sets of: 20 Sit Ups, 15 Squats, 10 Push Ups, 5 Burpees
Done? Great, go back to the top and hit that cardio again! 3 Rounds of each!
Cardio, Bodyweight, Cardio, Bodyweight, Cardio, Bodyweight, STOP!
I’m Totally Doing Mobility in 2018 Pt. 3 (No Measure)
30 seconds Lizard on hands
30 seconds Lizard on elbows
30 seconds Lizard w/ rotation
Start on your right and complete the whole cycle, then switch to your left. Complete the entire cycle twice, breathing into each stretch and finding places that you personally need additional time. Make notes of those areas and apply a few extra seconds each day to mobilizing that area.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Deficit Push-Ups
1:00 Max DB Renegade Row
STATION 2
1:00 Max DB DL
1:00 Max DB Power Clean
STATION 3
1:00 Max DB Strict Press
1:00 Max DB Push Press
STATION 4
1:00 Max Burpees
1:00 Max Burpee Box Jump
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
250m Row
10 Hollow Rocks
10 DB Lunges
STATION 2
AMRAP
15/12 Cal Bike
10 Ring Rows
10 DB DL
STATION 3
AMRAP
20 Double Unders
10 Med Ball Cleans
10 DB Strict Press
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
100m Jog
30’ Walking Knees to Chest
30’ Walking Quad Stretch
30’ Walking Lunge
30’ Walking Quad Stretch
30’ Toy Soldiers
200m Run
1 ROUND
10 Air Squats
10 Up Downs
10 Cossack Squats
5 Barbell Kang Squats
5 Burpees
5 Tempo Back Squats (31X1)
Strength
Back Squat (1×2)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Back Squat*
*Start moderate and build to heavy.
(Score is Load)
Workout
Metcon (AMRAP – Reps)
3 SETS
ON A 5:00 RUNNING CLOCK…
20 Burpees
20 Sit-Ups
100m Run
Then in remaining time…
Max Wall Balls (30/20)|(20/14)
(Score is Total Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5*)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — receive in squat position. Goal is speed and accuracy. Use this as a warm-up for 2RM Snatch.
(Score is Load)
-Rest as Needed-
Snatch (2RM)
FOR LOAD
2RM Snatch*
*Reps do not need to be TNG. But athlete must get back to the bar without too much hesitation.
(Score is Load)
