CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Strength
Push Press (8-8-8-8-8)
Alternating EMOM with 50-100 Army Flutter Kicks
Workout
Metcon (Time)
FOR TIME
50/40 Cal Row
50 Up-Downs
This is a sustained sprint – apply effort accordingly.
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Strength
Strict Press (Max Reps)
Take 1/3 Body Weight and do max reps strict press. Bar touches shoulders then locks out overhead – legs stay straight whole time.
Strict HSPU (Max Reps)
This is RX+ instead of strict press.
If you can do 5+ strict HSPU, do this instead of the strict press. Max set of unbroken strict HSPU.
Workout
Metcon (Time)
FOR TIME
2 Rounds:
50/35 Calorie Row
50/35 Push Ups
Must touch chest on ground and then full extension at top of push up. Can’t roll up off of thighs. You know if you’re doing it…
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Wall Ball
10 Push-ups
STATION 2
AMRAP
10 MB Push Press
20 Mountain Climbers
STATION 3
AMRAP
10 MB Ground to OH
30 Plate Hops
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 Rounds
Row 200m at 22 s/m
10 Band Pull Aparts
10 Lat Engagements
5 Ring Rows
Strength
Strict Pullups (1 attempt at max unbroken strict pull ups)
Legs stay straight in hollow position. No kipping at all, no bending knees.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
8 Burpee Plate ground to overhead (35/25)[45/35]
8 Chest to Bar Pull Ups [3 Muscle Ups]
40 Double Unders
Optional Finisher
Warm-up (No Measure)
2 Rounds:
25 GHD Sit Ups
25 GHD Hip Extensions
15 Bicep Curls (choose weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 Single Arm DB Strict Press
10 Alt. Reverse Lunges (bodyweight)
5/5 Single Arm DB Push Press
5/5 Single Arm DB Suitcase Alt. Reverse Lunges*
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
2-4-6-8-10…
DB Push Press
DB Suitcase Reverse Lunges
-Rest 4:00-
Repeat!
