CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
EMOM x 20 MINUTES*
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Distance HS Walk
*Goal of this session is a easy sweat and skill development.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (5-5-5)
5-5-5
Strict Press*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
25 Jumping Jacks
8 DB Front Squats
8 DB Push Press
6 Ring Rows or Jumping Pull-ups
Strength
Hang Power Clean (3-3-3-3-3-3-3)
EVERY 1:00 x 7 SETS*
3 Hang Power Clean
*Keep loading light-moderate.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Playlist? More like BASSlist
https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 ButterFly Sit Ups
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1-2 ROUNDS (6 MIN CAP)
:30 Bike
5 DB Deficit Push-Ups (on or off knees)
10 Alt. DB Renegade Rows (no push-up in between rows)
:30 Bike
5 DB Burpees
5 DB Hang Power Cleans
:30 Bike
5 DB Squat Cleans
5 DB Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3 DB Manmakers
6/4 Cal. Bike
-Rest 2:30-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Hammer Curls
20 Hollow Rocks
:30 DBL DB/KB Overhead Carry
(No Measure)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
Jog down and back x 2
8 Scorpions Facing Up
8 Scorpions Facing Down
:30 Plank
5 Hanging Knee Raises
5 Sumo Deadlift (PVC or Empty Bar)
Strength
Sumo Deadlift (10-10-10-10-10)
Alternating EMOM
1: 10 Sumo DLs
2: 3 kip + 3 kip raising knees + 3 Toes to Bar
3: Rest or practice other skill
Build off of last week’s sumo DL lesson.
Metcon
Metcon (Time)
5 Rounds for Time:
6 Clean and Jerks (135/93)
10 Double Hop Burpees Over Bar
6 Toes to Bar
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
MAX Single DB G2OH
STATION 2
:30 Superman Hold
:30 Plank Hold
STATION 3
MAX Single DB Thruster
STATION 4
:30 Wall Sit
:30 Glute Bridge Hold
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
100m Run
-Rest 1:00-
200m Run
-Rest 2:00-
400m Run
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike or Rower…
Into…
2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Skill
Warm-up (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5)
5-5-5
Back Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
20 Lunges
10 DB Deadlift
5 Inch Worm + Push-up
1 ROUND
16 Goblet Lunges
10 DB Bicep Curls
5 Push-up to Down Dog
1 ROUND
12 Alt. SA DB OH Lunge
10 DB Hang Power Clean
5 Hand Release Push-ups
Strength
Metcon (Weight)
3 SETS
10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Hand Release Push-ups
12 DB Hang Power Clean (40/25)|(25/15)
100′ SA DB Overhead Lunge (50′ each arm)
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PLAY LIST? More like YAY LIST!
https://open.spotify.com/playlist/0z3OPgnQIZInixCur8hq4y
Run 800 meters easy
Into…
2 ROUNDS
:30 Plank
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Alt Groiners
10 Russian KB Swings
Rest and recover for a minute. Regroup, then….
EMOM x 3 MINUTES FAST!
15 Air Squats
10 Burpees
Skill
Warm-up (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or V-Up
TABATA 4 – Push Ups
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
2020 COW – 2 (Time)
800 Meter Plate Carry For Time
45 pound plate for men
25 pound plate for women
—
A1A – Use Park Loop or 2 x 400m, Start and finish is line at door. BE CAREFUL WHEN DROPPING.
305 – Start with foot on front stair, touch thick paint line at 4th, run to crosswalk line at 2nd, then back to line at 4th, finish with foot on step.
262 – start at garage door, run to fire hydrant and back
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Play a Game! or Rowling!
Workout
Metcon (No Measure)
FOR TIME
500m Row
25 Hand-Release Push-Ups
400m Row
20 Hand-Release Push-Ups
300m Row
15 Hand-Release Push-Ups
200m Row
10 Hand-Release Push-Ups
100m Row
5 Hand-Release Push-Ups
-16:00 Hard Cap-
(Score is Time)
