CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:30 CAP)
3 Push-Up to Pike (Down Dog)
4 LIGHT KB Suitcase Deadlifts
5 Cal. Row
-Rest :30 // Quick Teaching-
2 ROUNDS (2:00 CAP)
8 Alt. Shoulder Taps in Pike Position
6 Cal. Row
4 Moderate-Heavy KB Suitcase Deadlifts
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
21 Calorie Row
15 Pike Push-Ups
9 KB Suitcase Deadlifts
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
15 Glute Bridge Ups
1:00 Glute Bridge Hold
15/15 Clam Shells
:30/:30 Side Plank
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
200m easy Run
3 rounds
2 Wall Walk
5 DB sumo dl high pull
5/5 DB Press
3 Kip Swings
5 push ups
Workout
Bench Press ((4-4-4-4-4+))
5-10 lbs heavier than last week
4+ is Last sets max reps unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
2 Muscle-Ups or Pull Ups
4 Handstand Push-Ups or Push Ups
8 Alt. DB Hang Snatch (Athlete Choice, Heavy)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
(Score is Rounds + Reps)
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
EMOM
Min 1: Max Plate G2OH
Min 2: Max Plate Thruster
STATION 2
:30 Max Cal Bike
:30 Rest
:30 Max Cal Bike
:30 Rest
STATION 3
EMOM
Min 1: Max Plate Hops
Min 2: Max Plate Push Press
STATION 4
:30 Max Cal Bike
:30 Rest
:30 Max Cal Bike
:30 Rest
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 minutes
3 Burpees
5 Cal Row
10 Lunges
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
Workout
Metcon (Time)
800m run
3 rounds
15/12 Cal Row
12 Back Rack Reverse Lunges (115/75)
800m run
(Score is Total time)