CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push Ups
10 KB DL
5 Up Downs
Into…
1 ROUND
8 Knee Push Ups
8 KB Upright Rows
8 Jump Squats
Into…
1 ROUND
6 Push Ups
8 Russian KB Swings
10 Alt. Step Ups
Workout
Metcon (Time)
FOR TIME
15-12-9
Push-Ups
KB Sumo Deadlift High Pulls
Up-Down Box Jump Overs
-1:00 Rest –
9-12-15
Up-Down Box Jump Overs
KB Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)
***HOME VERSION***
FOR TIME
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls
Backpack Thrusters
-1:00 Rest –
9-12-15
Backpack Thrusters
Backpack Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
TABATA-ISH
4 ROUNDS…:20 ON / :10 OFF
Single Unders
Alternating Leg Single Unders
Big Jump SIngle Unders
Double Unders
4 ROUNDS…:20 ON / :10 OFF
Scap Push-Ups
Scap Pull-Ups
Up Downs
Push-Ups
4 ROUNDS…:20 ON / :10 OFF
Tuck-Ups
Alternating V-Ups
V-Ups
Hanging Knee Raises
Strength
Metcon (No Measure)
4 SETS FOR QUALITY
30 Double Unders or 10 “Single-Single-Doubles”
10 Diamond Push-ups
7 Toe 2 Bar
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Double Unders
2 Toes 2 Bar
3 Up-Downs
*Every round, the Double Unders go up by 10 reps, the Toes 2 Bar go up by 2 reps, and the Up-Downs go up by 3 reps.
R1 = 10-2-3 / R2 = 20-4-6 / R3 = 30-6-9…and so on…
(Score is Rounds + Reps)
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
2 DB Up-Down DL
4 DB Strict Press
6 DB DL
STATION 2
AMRAP
2 DBL DB G2OH
4 DB Push Press
6 DB DL
STATION 3
AMRAP
2 DB Devil’s Press
4 DB Push Jerk
6 DB DL
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Metcon
burn notice (4 Rounds for time)
4 ROUNDS
20 pushups – or – overhead press with a light object
20 squat thrusts (no push ups/no jump burpee)
20 step back lunges, 10 per leg
20 squats – or – jump squats
20 russian kb or db or backpack or water jug swings
REST UNTIL THE 5 MINUTE MARK
RX+ 10-20 strict handstand push ups in pace of push ups, 50-100 double unders to finish the round
Add weight to the squats & lunges if desired.
scale movements according to fitness/equipment
Athletes should look to get at least one minute of rest, but no more than two minutes. If you finish the first round a little early, add reps or weight!
The first round should be finding out what you’ll be able to finish in 3-4 minutes. Adjust with your coach as needed.
Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
40 Cal Bike
40 Push Press (135/95)
40 Burpees Over Bar
40 Front Rack Reverse Lunges
400m Run
*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.
**Grab a partner and have some fun. This is Sunday’s NC60 but with a few twists.
(Score is Rounds + Reps)
-Rest 5:00-
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
Max Clean & Jerk (185/135)
*P1 works while P2 rests, alternate as needed.
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
QUICK MONO WARM-UP
3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)
Then…
TOOMEY SNATCH WARM-UP
2 ROUNDS*
5 Inch worms
5 Behind-the-neck snatch grip presses
5 Behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 Continuous jumping squats with barbell or PVC in back rack
10 Alt. Cossack squats w/ barbell or PVC in back rack
5 Hang Muscle Snatches
*PVC pipe for round 1, may progress to barbell for round 2
Workout
“SNATCHING GWEN” (Weight)
FOR LOAD
15-12-9
“Unbroken” Power Snatch*
*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.
(Score is Load)
Finisher
Metcon (AMRAP – Reps)
ON A 6:00 RUNNING CLOCK…
Buy-In:
750/650m Row
In the remaining time…
AMRAP of:
Power Snatch (Use the Same Load from Workout)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS
12 Strict Toe 2 Bar
12 Strict Pull-Up
24 Unbroken Push-Ups*
*:01 Pause at the Top of Each Push-Up.
-Rest as Needed b/t Sets-
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Have athletes grab a light DB…
EMOM x 6 MINUTES
Min 1 — Row (EZ→Mod)
Min 2 — 3/3 SA DB Burpee
Min 3 — 6/6 BW Lunges
Min 4 — Row (Mod→Hard)
Min 5 — 6/6 SA DB Push Press
Min 6 — 6/6 DB Front Rack Lunge
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 5/5 Single Arm DB Devil’s Press
MIN 3 – 10/10 Single DB Front Rack Reverse Lunges*
*Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders.
(No Measure)
***HOME VERSION***
EMOM x 15 MINUTES
MIN 1 – :45 Max Run, Bike, or Row for Distance
MIN 2 – 10 Backpack Devil’s Press
MIN 3 – 20 Alt Reverse Backpack Lunges
(No Measure)
Optional Finisher
Metcon (No Measure)
2 SETS
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Scap Push-ups
5/5 SA Ring Rows
10 Push-ups
5 Slam Balls
10 Slam Balls Strict Press
Strength
Bench Press (5RM)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Bench Press
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
25 DB Bench Press (35/25)|(25/15)
25 Slam Balls (30/20)|(20/10)
25 Ring Rows
-13:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
MUSIC FOR YOUR EARS & BRAIN!
https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO
OR – play any playlist in Spotify or other platform while you workout in Zoom!
On a phone or computer you should be able to hear both.
2 Rounds of:
:30 second Jumping Jacks
:30 second Prisoner Jacks
:30 second Plank (any type)
:30 Push Ups
:30 Squats
:30 Interpretive Dance
THEN
2 ROUNDS OF
10 Air Squats
10 Push Ups
Plank to 2 minutes
Slow and controlled so your coach can see your form! Squats should take about 30 seconds, push ups should take about 30 seconds. Finish with plank. Rest on knees as needed.
Workout
REVERSE AB SANDWICH (AMRAP – Rounds and Reps)
4 Rounds
45 seconds of work
15 Seconds of rest
—–
Max Burpees
50 Flutter Kicks, 1 count
20 SIde Plank Hip Raises Left
20 Side Plank Hip Raises Right
Mountain Climbers
Max Thrusters
—
Score is TOTAL Burpees & Thrusters. Make sure to put your score in Wodify!
If you can’t do burpees do Down-Ups (No push up burpee). You can also walk back and up instead of jumping.
For Thrusters use Barbell, Dumbbells, Kettlebells, Furniture, Animals, and/or an other ODD object!
VIRTUAL EXTRA CREDIT 1 (No Measure)
STRETCH!!!!
Your Coach will lead you through a great total body stretch.
—-
EXTRA CREDIT FOR TODAY
4 x 400 meter run on a 3 or 4 minute clock. Blow off some steam and run pretty quick!
If you’re part of the Run Your Fastest Mile Ever Group get your first or 2nd session of the week in. If you’re not, you can join here for a plan to run your FASTEST MILE EVER!
https://www.facebook.com/groups/RunYourFastestMileEver/
—
CAN’T OR DON’T RUN?
Let’s go for the pump, ok bro?
21-15-9
Turn Out Bicep Curls
Diamond Push Ups
Go for the pump, bro.
You got this – ALL YOU – all you.
—
No running? Don’t want guns? Wanna get that booty poppin?
GREAT!
3 rounds:
10 split squats/side
10 stiff legged dead lifts (use any weighted object)
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
20 Box Jumps
*Rest remainder
STATION 2
30 Wall Balls
*Rest remainder
STATION 3
20 Alt. DB Snatches
*Rest remainder
STATION 4
50 Double Unders
*Rest Remainder
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (4 Rounds for time)
FOR TIME
2000m Row
-Rest 2:30-
1000m Row
-Rest 2:00-
500m Row
-Rest 1:30-
250m Row
(Score is Time Each Round)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups
2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls
Strength
Back Squat (20RM)
FOR LOAD
20RM Back Squat
(Score is Load)
Workout
Metcon (Time)
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (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.
Go for broke on the 20RM Back Squat and today’s Metcon. Can you go unbroken on the WB? You will need this recovery time if you really get after it!
(No Measure)
