CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
8 ROUNDS (:20 ON/ :10 OFF)
R1-R2: Single Unders
R3: High Jump Single Unders
R4: Fast Wrist Single Unders
R5: Penguin Taps
R6: Single Single Double Under
R7-R8: Double Unders
Athletes will then transition into…
2 ROUNDS
10 Lunges
10 Good Mornings
10 Air Squats
Strength
Back Squat (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Back Squats
*Start at a light weight a build to a moderate weight.
Workout
Metcon (Time)
FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run
-16:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
:30 Legs only bike
5 Up-Downs + 5 Push-Ups
:30 Arms only bike
10 KB Sumo Deadlift
:30 Bike (arms & legs)
5 Burpees + 10 RKBS
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 Burpees
MIN 3 – 20 Russian KBS
Optional Finisher
Metcon (No Measure)
TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plank KB Alt. Taps
MOVT 2 – Alt. Glute Bridge Alt. Marches
*Alternate b/t movements 1 & 2 for 8 rounds total.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
1 SET
10:00 Ski
10:00 Bike
10:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×3)
3×3
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance
Heaving Snatch Balance (3×1)
3×1
Heaving Snatch Balance
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
Snatch (2-2-2-2-2)
2-2-2-2-2
Snatch
For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Cal Bike (Begin at an easy pace then increase each round)
8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge)
10 Tuck-Ups
12 Jumping Jacks
14 Alt. Groiners (slow or fast)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
30 Goblet Lunges
12/9 Cal. Bike
30 Mountain Climbers
12/9 Cal. Bike
30 Sit-Ups
