CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND of Line Drills
25’ Walking Quad Stretch (with hands, pull one heel towards the glute)
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Single Foot Hop (L/R)
Grab a LIGHT pair of DBs and immediately dive into …
2 ROUNDS*
4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs
4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull
100m Jog → 100m Jog
4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 7 Burpee Box Jump Overs
MIN 2 – 14 DBL DB Snatch
MIN 3 – 200m Run
MIN 4 – 14 DB Deficit Push-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
Buy In: 250m Row
2 ROUNDS:
10 DB Hammer Curls
10 DB Upright Rows
10 DB Strict Press
10 DB Triceps Extension
Buy Out: 200m Run
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 10 Supinated Ring Rows
MIN 2 – 10 Diamond Push-ups
MIN 3 – :45 Push-up Plank
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
20 Sit-ups
200m/150m Row
10 Pull-Ups or Chin-ups*
*Athlete Choice
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Grab a Partner and a Wall Ball (LIGHT!)
1 ROUND
P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers
P2: Holds the Wall Ball overhead and Bikes (legs only)
Switch when P1 is done with all 3 movements!
Then Partners line up facing each other in 2 rows, about 10-12ft apart.
2 Rounds:
10 Partner Underhand Toss
10 Partner Wall Balls*
10 Partner Plank Ball Rolls**
*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.
**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
2000m Row
150 Pull-Ups
150 Sit-ups
150 Box Jumps (24/20)
2000m Row
*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.
-30:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
30 Muscle-Ups (Time)
30 muscle-ups for time
Every time you break, 10/8 cals on the bike.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a Partner and a Wall Ball (LIGHT!)
1 ROUND
P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers
P2: Holds the Wall Ball overhead and Bikes (legs only)
Switch when P1 is done with all 3 movements!
Then Partners line up facing each other in 2 rows, about 10-12ft apart.
2 Rounds:
10 Partner Underhand Toss
10 Partner Wall Balls*
10 Partner Plank Ball Rolls**
*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.
**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
2000m Row
150 Pull-Ups
150 Sit-ups
150 Box Jumps (24/20)
2000m Row
*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.
-30:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY
3:00 Max KB Front Rack (70/53)
-Rest 1:00-
FOR QUALITY
3:00 Max Ring FLR
-Rest 1:00-
FOR QUALITY
3:00 Max Goblet Wall Sit (53/35)
*In the 3:00 periods, work for as long as you can. Clock is running throughout. If you break, rest briefly then go back into the hold.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps
Metcon
Joe Pulizzano’s 70th (Time)
With a partner, switching off as desired [Rx+ solo mission]
7 Rounds of:
1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders
Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!
