CrossFit A1A, CrossFit 305 – CrossFit
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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
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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
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Warm-up
Warm-up (No Measure)
3 rounds of:
Row 200 meters @ 22 s/m
10 air squats, 2 sec. pause in bottom
10 ring rows or 5 strict pull ups, slow
10 dumbbell hang power snatch, light
10 v-ups
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Pull Ups, Slow Ring Rows, Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
24 Air Squats
12 DB Hang Power Snatch 50/35
12 Pull Ups
RX+ =
24 Air Squats
12 Hang Power Snatch 75/53
6 Muscle Ups (Bar or Ring)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Single Ring Ring Rows
5 Kip Swings
5/5 SA DB BOR
5 Up-Downs
Strength
Metcon (No Measure)
3 SETS
7 Wide Grip Pull-ups
10/10 Supported SA DB Row
20 Banded Tricep Pull-downs
-1:30 Rest b/t Sets-
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups
*Rest remaining time then start next set on the 2:00
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (5 Rounds for weight)
5 SETS
2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans
-Rest as Needed b/t Sets-
*Start moderate-heavy and build to heavy set of the complex
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
100′ HS Walk*
*5′ increments, Open standards apply.
Metcon (No Measure)
ABATA
:20 on / :10 off for 8 sets
L-Sit
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
