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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (6 Min Cap)
3 Up-Downs + 5/5 Single Arm DB Sumo DL
3 Up-Downs + 5/5 Single Arm DB Snatch
3 Up-Downs + 5/5 Single Arm Front Rack Lunges
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges
MIN 4 – :45 MAX Hollow Hold
(Score is Load)
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CrossFit 262 – CrossFit
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snatch pull + snatch (1-1-1-1-1…)
Front Squat + Split Jerk (1+1, Building)
We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
Optional Finisher
Metcon (No Measure)
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m
Rest Remainder
STATION 2
40 Box Jumps
Rest Remainder
STATION 3
30 Burpees
Rest Remainder
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CrossFit 262 – CrossFit
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Overhead Lunge (12-12-12-12)
Do this walking with a barbell. You can team up and take turns, walk 12 steps with a barbell locked out overhead.
Build up in weight to something tough but still safe.
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
20 Shoulder to Overhead (95/63)
15 Box Jumps (24/20)
10 Burpee Pull Ups
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (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)
2:00 EZ ROW…
-Into-
3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
-Quick Demo / Progression-
10 Push Jerks
Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
30 Muscle-Ups (Time)
30 muscle-ups for time
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
