CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners
2 ROUND
:30 Handstand Hold
10 Up-Downs
10 KB deadlifts
Skill
Warm-up (No Measure)
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
Deadlift, 5 reps adding weight
-Rest as Needed b/t Sets-
(No Measure)
Deadlift (5-5-5-5-5)
Workout
The Diamond Cutter (AMRAP – Rounds and Reps)
8 Minute AMRAP
60 Double Unders
20 DB or KB snatch
15 Push Ups
Push the pace.
Pick a weight that feels light for a practice set of 10 per side.
This is a SNATCH! Use the hips, not the arms. Make the weight float with biomechanics.
If you do this, you’ll be able to preserve your arms for push ups.
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