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CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
800 meter run
INTO…
10 strict press PVC or empty bar
10 Push Press
10 Sit Ups
10 V-Ups
Strength
Shoulder Press (5-5-5-5-5)
5 sets of 5 (5-10 lbs heavier than last week if possible)
Workout
Fish Soup (Time)
2 rounds for time of:
30 Hang DB Snatch/Side 50/35 | 40/25
Run – OR – Row 1000 meters
30 Burpees
Finisher
Lean Mean Dumbbell Machine 1 (Weight)
5 sets, 10 reps each:
DB Front Raise
DB Lateral Raise
DB Curl (Slow)
DB Tricep Kick Back
Rest 1 minute
Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 CAP)
:30 Bike
5 Slam Ball Deadlift
10 Slam Ball G2O
10 Slam Ball Lunges
10 Jumping Squats
Strength
Metcon (Weight)
EVERY 1:30 FOR 6 ROUNDS
3 Deadlift
+
2 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 15/12 Cal Bike
*Deadlift starts moderate then can build every round or every other round.
(Score is weight)
Announcements
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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
Announcements
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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
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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