CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
Workout
The Abdominal Enchilada Sandwich (AMRAP – Reps)
5 SETS
5 minute AMRAP
10 Burpees w/ High Jump
20 Straight Leg Sit Ups*
30 Plank Knee to Elbows
40 Flutter Kicks
Then in remaining time…
Max Wall Balls or Thrusters or
Box Jumps or Step Ups or Air Squats
(Score is Total Reps of last movement, or just go hard!)
Touch the ceiling/sky/top of bunker on burpees!
Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.
If you’d like to make this more difficult and want to do more abs, use a 2 count.
Cool down
Warm-up (No Measure)
Stretch n Abs
:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side
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
AMRAP
250m Row
10 Hollow Rocks
10 DB Lunges
STATION 2
AMRAP
15/12 Cal Bike
10 Ring Rows
10 DB DL
STATION 3
AMRAP
20 Double Unders
10 Med Ball Cleans
10 DB Strict Press
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
100m Jog
30’ Walking Knees to Chest
30’ Walking Quad Stretch
30’ Walking Lunge
30’ Walking Quad Stretch
30’ Toy Soldiers
200m Run
1 ROUND
10 Air Squats
10 Up Downs
10 Cossack Squats
5 Barbell Kang Squats
5 Burpees
5 Tempo Back Squats (31X1)
Strength
Back Squat (1×2)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Back Squat*
*Start moderate and build to heavy.
(Score is Load)
Workout
Metcon (AMRAP – Reps)
3 SETS
ON A 5:00 RUNNING CLOCK…
20 Burpees
20 Sit-Ups
100m Run
Then in remaining time…
Max Wall Balls (30/20)|(20/14)
(Score is Total Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5*)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — receive in squat position. Goal is speed and accuracy. Use this as a warm-up for 2RM Snatch.
(Score is Load)
-Rest as Needed-
Snatch (2RM)
FOR LOAD
2RM Snatch*
*Reps do not need to be TNG. But athlete must get back to the bar without too much hesitation.
(Score is Load)
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Push Press
STATION 2
Max Box Jump
STATION 3
Max Cal Row
STATION 4
Max KB SDHP
Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
FOR TIME: (5 MINUTE CAP)
1 Round
1:00 Run/Bike
12 Up Downs
10 Push-ups
10 Tuck-ups
:30 Push-up Plank
1 Round
1:00 Run/Bike
12 Burpees
10 Push-ups
10 Tuck-ups
:30 Elbow Plank
Strength
Metcon (Weight)
4 SETS
5 Strict Knees 2 Chest + 10 Kipping Knees 2 Chest
8 Push Press (Building)*
1:00 Plank Hold
*Push Press must come from the floor.
(Score is Weight)
Strength – HOME
Metcon (Weight)
4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)
1:00 Plank Hold
(Score is Weight)
Workout
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
12/10 Cal Bike
10 Toes 2 Bar
8 Push Press (135/95)|(95/65)
6 Burpee Over Bar
(Score is Each Set for Time)
Workout – HOME
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
:45 Sprint Run, Bike or Row
10 V-Ups
10 DB Push Press
10 Burpees
(Score is Each Set for Time)
