CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 — 12 OHS (Light-Moderate)
MIN 2 — 25 Box Jumps (24/20)
-Rest 4:00-
EMOM x 4 MINUTES
MIN 1 — 6 OHS (Moderate-Heavy)
MIN 2 — 20 Box Jumps (30/24)
(Score is Load)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Skill
Metcon (No Measure)
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (3×2)
3×2
High Bar Back Squat*
*Perform all sets at the same heavy weight across. Use 90-95% of the 1-Rep from Wednesday.
(Score is Weight)
Squat Clean (3×2)
3×2
Squat Clean*
*Perform all sets at same moderate-heavy weight across.
(Score is Weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 sets
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
5 Deadlifts, start with empty bar and build
Workout
Deadlift (5-5-5-5-5)
After last set of warm up, continue to build to a heavy set of 5 over 5 sets. Your last set should be challenging but not maximal.
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 or 10 Cal Row
MIN 2 — 15/10 or 5 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Skill
Metcon (No Measure)
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(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
15 Jumping Jacks
10 Air Squats
8 Step-ups
6 Up Downs
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy Weight of the Complex
1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
200m Run
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MIN CAP)
8 Plate Deadlifts
6 Alt. Bodyweight Lunges
4 Plate Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
20 SLOW Calf Raises (:03 Pause at bottom)*
20 Alt. V-Ups
20 SLOW Arm Haulers
*Stand on plate to perform
(No Measure)
CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (Building in weight.)
Complex
Work on straight, engaged pull. Then powerful extension from the hang and dropping under quick.
Power Clean (Building in weight.)
Need to work on straight pull with full foot on ground. Then after aggressive extension quick elbows underneath and catch strong.
No “starfish”.
Front Squat (5×2 with 2 sec pause on first rep.)
If your legs aren’t too wrecked from the past couple days, do these. If they are, work on mobility and foam rolling at the end of class.
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
AMRAP
8 DBL DB G2OH
8 DBL DB Front Squats
STATION 2
AMRAP
10 Push-Ups
10 Box Jumps
STATION 3
AMRAP
12 Lunges
12 DBL DB Push Press
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike
:30 Lunges
7/7 SA DB DL
5/5 SA DB Swing
3/3 SA DB Press
Strength
Bench Press (10-10-10)
10-10-10
Bench Press
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Bike
MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)
(No Measure)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Row 500 meters
Jog 400 meters
10 ring rows
100 single unders
1 rope climb
Get ready.
Workout
Mean Duck (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES
Row 1000/800 meters
Run 800 meters
100 Double Unders
2 Rope Climbs
(Score is Rounds + Reps)
Goal is 3+ rounds – modify accordingly.
Finisher
Metcon (No Measure)
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or moderate band.
(No Measure)
Challenge of the Week!
COW – Week 2020 #6 1 Mile run (Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
400m Group Run
Into…
AMRAP x 5 MINUTES (w/ a pair of light DBs)
5 Inch Worms
10 Alt. Cossack Squats
5/5 SA Deadlifts
10 Hang Muscle Cleans
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 DB Hang Power Cleans
50m DB Farmer Carry
30 Air Squats
-15:00 Hard Cap-
(Score is Time)
