CrossFit 305, CrossFit A1A – CrossFit
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Partner WOD 4000 (4 Rounds for time)
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35
Rest to 10 minutes
Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats
Rest to 20 Minutes
Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell
Rest to 30 minutes, then:
50 synchronized burpees
Each partner completes each movement 3 times for the first three portions. if a partner is unable to maintain any of the static holds, the other partner must stop and wait.
If you MUST do this alone, do the static holds for exactly the amount of time the row, squats or sit ups take.
CrossFit 262 – CrossFit
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Metcon (No Measure)
For quality, in whatever order you want, breaking up however you want.
800m weighted walk
30 Total GHDs
30 Total Hip Extensions
60 Weighted Box Step Ups
3 Minutes of Planking
Metcon (Time)
30 – 20 – 10
Alternating DB Snatch (50/35)
Air Squats
Never stop.
CrossFit 305, CrossFit A1A – CrossFit
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Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
ImPRESSive (AMRAP – Rounds and Reps)
12 minute AMRAP
3 Hang Power Clean
3 Strict Press
30 Double unders
6 Hang Power Clean
6 Strict Press
30 Double unders
9 Hang Power Clean
9 Strict Press
30 Double unders
—
RX – 75/53
Masters – 45/33
Scaled – Dumbbells
CrossFit 262 – CrossFit
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9/11 Memorial (Time)
2001 m Row or Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (115/83)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (135/93)
11 HSPU
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (225/153)
11 Push Jerks (115/83)
2001 m Row or Run (1.25 miles)*
CrossFit 305, CrossFit A1A – CrossFit
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All Heroes Must Rise (Time)
Run 800 meters
Row 800/1,000 meters
Run 400 meters
Bear crawl 100 yards (6 x 50′)
Run 200 meters
4 rope climbs, 12′
Run 800 meters
Lunge 100 yards (6 x 50′)
Run 400 meters
Long Jump Burpee 50 yards (3 x 50′)
Run 200 meters
50 Wall Balls
Run 400 meters
—
RX+ Damper set at 6/7 on rower, +100/180 sled push in place of bear crawl, legless rope climb 12′, lunge with 45/25# plate, 100 wall balls
—
No time limit.
Coaches – move rowers out of crawl/lunge/burpee lanes after last athletes finish row.
CrossFit 305, CrossFit A1A – CrossFit
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Hang Snatch (12 Minute EMOM)
1 Snatch EMOM for 12 minutes. Full squat, work on getting under bar. Build throughout.
AMERICAN GLADIATOR SERIES:LASER (Time)
400 run every 3 minutes until 50 toes to bar are accumulated
Rest 3 minutes
IS-A-DUMBELL
60 alternating DB snatches 40/25
15 minute time limit – scale toes to bar reps to be able to finish in no more than 3 rounds.
CrossFit 262 – CrossFit
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Front Squat + Back Squat (5 x 8 @ 50 – 55 – 60 – 65 – 70%)
3 Front Squats + 5 Back Squats
3 front squats – rack it – immediately pick it up and do 5 back squats.
Build up to 70% of front squat max.
Alter-Nate (AMRAP – Rounds and Reps)
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
—
Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.
CrossFit 305, CrossFit A1A – CrossFit
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Back Squat (10-10-10-10-10)
Alternating EMOM with 1 or 2 rope climbs
PLAYLIST: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Alter-Nate (AMRAP – Rounds and Reps)
12 Minute AMRAP
RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35
RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53
—
Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Strength
Weighted Pull-ups (1-1-1-1-1)
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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Metcon (Time)
5 rounds
10 DB hang clean and jerk 50/35
20 butterfly situps
10 plank pull through 50/35
https://www.youtube.com/watch?v=aFrXv1bdioY
Metcon (Time)
7 x 200 on a 2 minute clock
score is slowest run
