Announcements
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CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Workout
Metcon (Time)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 Goblet Lunges (53/35)
30 Perfect Push-ups
400m Run
30 Perfect Push-ups
40 Goblet Lunges
50 Box Jump + Step-Down
400m Run
(Score is Time)
Challenge of the Week!
Metcon (Distance)
Max Handstand Hold (No wall)
Score is total time in seconds
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
15 KB Deadlift
10 Up-Downs
5 Inchworm + Push-up
into…
1 ROUND
12 KB High Pull
8 Burpees
4/4 Reverse Lunges
into…
1 ROUND
10 KB SDHP
5 Push-ups
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (2211)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 KB Sumo Deadlift High Pull (53/35)|(35/26)
10 Push-ups
-1:00 Rest-
AMRAP x 4 MINUTES
8 KB Sumo Deadlift High Pull (53/35)|(35/26)
8 Up-Downs
-1:00 Rest-
AMRAP x 3 MINUTES
6 KB Sumo Deadlift High Pull (53/35)|(35/26)
6 Burpees
(Score is Rounds + Reps)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 800m
Max Push-Up to Pike in remaining time
STATION 2
Row 800m
Max DB Hang Power Cleans in remaining time
STATION 3
Bike 40/35 Cal
Max DB Front Squats in remaining time
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up (No Measure)
44 synchronized burpees
Partner Workout
Metcon (Time)
“Daniel Martinez and his twin turns 44”
TEAMS OF 2…
2 rope climbs 18’
1976 m row
16 clean and jerks 135/93
44 Wall Balls 20/14
44 pull-ups
44 burpees broad jump 4’
44 MB lunges
800m run (P1 and P2 run together)
*P1 works while P2 rests. Athletes can switch as needed
(Score is Time)
