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CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row
2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Deadlift (5-5-5-5-5)
ON A 15:00 RUNNING CLOCK…
Deadlift up to 5-10 pounds heavier than last week, then do 5 sets at that weight.
Workout
Metcon (Time)
FOR TIME
30-20-10*
Calorie Row
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Suitcase Deadlifts
8 Scap Push-Ups
Tuck/Hollow Hold for the remainder of time!
– 1:00 Rest-
EVERY 1:30 FOR 2 SETS
50m Run
6 DB Hang Muscle Cleans
8 Knee Push-Ups
Tuck/Hollow Hold for the remainder of time
Workout
Metcon (4 Rounds for time)
EVERY 3:00 FOR 4 SETS
200m Run
20 Hang Power Cleans
20 Push-Ups
(Score is Each Set For Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DB Hammer Curls
10 DB Pull-Overs
(No Measure)
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CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
20 Jumping Jacks
12 Alt Plank Shoulder Taps
12 PVC Thrusters
6 Scap Pull Ups
Strength
Metcon (No Measure)
4 Rounds for quality:
5-10 Strict Pull Ups
:20 support hold on rings [Rx+ muscle up into support]
14 Low Ring Push Ups
14 Hollow Rocks
Metcon
Metcon (Time)
2 Rounds for Time:
70 Wall Balls
70 Butterfly Sit Ups
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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
Bike @ Moderate Pace
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
Row @ Moderate Pace
STATION 4
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Distance)
EVERY 3:00 FOR 4 SETS
200m Run
Max Distance HS Walk in Remaining Time
(Score is Lowest Distance)
Metcon (AMRAP – Reps)
EVERY 3:00 FOR 4 SETS
Row 200m
Max Strict HSPU in Remaining Time
(Score is Lowest Rep Count)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Deadlift (3RM or Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
C. STRENGTH / GYMNASTICS
Power Clean (10RM)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean
&
Establish 20RM Back Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
Back Squat (20RM)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean
&
Establish 20RM Back Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
