CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Box Step-Overs
:30 Cross Body Hold/Side
10 KB Deadlifts
-1:00 Rest // Review-
1 ROUND
5 Box Jump Overs
:30 Cross Body Carry/Side
10 Russian KBS
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES*
10 Box Jump Overs
100m KB Cross Body Carry**
10 Russian KBS
*Goal is to move perfectly through all 14 mins.
**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 400m then
Max Box Step-Ups in remaining time
STATION 2
Run 400m then
Max KBS in remaining time
STATION 3
Run 400m then
Max distance Row in remaining time
STATION 4
Run 400m then
Max Goblet Squats in remaining time
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
200m Run
10 DB Goblet Box Step-Overs
7/7 DB Strict Press
5 Burpees
Strength
Push Press (10-10-10)
10-10-10
Push Press
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 5 Push Press (155/105)|(115/75)
MIN 2 – 15 Box Jumps Overs (24/20)
(No Measure)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Strict Chin Ups*
2-4-6-8..and so on
Hang Power Clean (135/103)|(95/63)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
*RX+ Bar Muscle Ups
Finisher
Metcon (No Measure)
3 SETS
30 MB Russian Twists
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
With a partner:
Switch off every :45 on rower/bike/ski erg for 12 minutes. Get sweaty, get a good cardio warm up.
Strength
Metcon (No Measure)
3 Rounds not for time:
12 Ring Dips
12 Low Ring Push Ups
Metcon
Metcon (Time)
10 Rounds for time:
4/3 Strict HSPU
4 Toes to Bar
20 Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Row
6 Burpees
4 Alt. Groiners
Strength
Front Squat (5-5-5-5)
5-5-5-5
Tempo Front Squat (4211)
(Score is Weight)
Workout
“FAR FROM HOME” (Time)
FOR TIME
25-20-15
Cal Row
15-20-25
Front Squat (135/95)|(95/65)
10-10-10
Burpees
(Score is Time)
*New NCFIT Classic Workout
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
Strength
Shoulder Press (5-5-5-5-5)
5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.
If you finish early do 100 burpees while you wait.
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Number of push jerk, burpee/dubs rounds MUST be completed for jerks to count)
COW #5 (Time)
21-15-9
Box Jump 24/20
Kb Swing (American) 53/35
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
TABATA #1
:20 ON // :10 OFF; 8 ROUNDS
MVMT 1 – Slam Ball Deadlifts
MVMT 2 – Hollow Hold
MVMT 3 – Air Squats
MVMT 4 – Alt. Groiners
-1:00 Rest // Review
TABATA #2
MVMT 1 – Slam Balls
MVMT 2 – Tuck-Ups
MVMT 3 – Wall Sit
MVMT 4 – Mountain Climbers
Workout
Metcon (4 Rounds for reps)
EMOM x 16 MINUTES
MIN 1 – :45 MAX Slam Balls
MIN 2 – :45 MAX Tuck-Ups
MIN 3 – :45 MAX Wall Sit
MIN 4 – :45 MAX Mountain Climbers
(Score is Each Round for Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max Double Unders
1:00 Plank
1:00 Max Double Unders
STATION 2
AMRAP
10 Hollow Rocks
10 DB Push Press
STATION 3
1:00 Max Jumping Lunges
1:00 Wall Sit
1:00 Max Jumping Lunges
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
EXTENDED RUNNING WARM-UP
200m Jog
into…
2 SETS
50′ Butt Kickers
50′ High Knees
25′ Walking Leg Kicks
25′ Ankle Grab + Bow
into…
3 SETS
(Increase pace each run & each set)
25m Jog
50m Run
75m Run + 25m Jog
(No Measure)
Metcon (Time)
10 SETS
100m Sprint*
*All out effort each run…no gaming it.
-Rest as Needed b/t Sets-
(Score is Slowest Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
Strength
Metcon (Weight)
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5×1)
5×1
High Bar Back Squat*
*Perform all sets at the same heavy weight across.
(Score is Weight)
Squat Clean (5×1)
5×1
Squat Clean*
*Perform all sets at same heavy weight across.
(Score is Weight)
