CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)
1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Bike
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (5-3-1)
5-3-1
Strict Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6 min cap)
5 Wide Stance Good Mornings
30’ Bear Crawls
5 Box Jumps
30 Mountain Climbers
5 Kang Squats
Strength
Sumo Deadlift (8-6-4-4)
8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
Run 300m
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES ( 5 rounds! )
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Ring Row
10 Up Downs
:20 Push-ups Plank
Workout
Metcon (Calories)
AMRAP x 5 MINUTES
MAX Calorie Bike
-Rest 1:00-
Metcon (Time)
5 ROUNDS FOR TIME
10 Push-Ups
15 Sit-Ups
-7:00 Hard Cap on Part 2-
(Part 1 – Score is Cals / Part 2 – Score is Time)
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MVMT 1 – Banded Lat Pull Downs
MVMT 2 – Bodyweight Russian Twists (As Fast As Possible)
(No Measure)
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon
Metcon (Time)
with a partner, breaking up however you like, but you must finish each element before moving to the next one:
1 mile run
100 Air Squats
500 double unders
200 Air Squats
100 Pull-ups
300 Air Squats
100 sumo deadlift high pull 35/26lb kettlebell
1 mile run
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
AMRAP
10 Jumping Lunges
20 Russian Twists
STATION 2
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
STATION 3
AMRAP
10 DB Press
20 Mountain Climbers
STATION 4
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
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)
AMRAP x 5 MINUTES
100m Run
5 DB Up-Downs
5 DBL DB Russian Swings
5 DBL DB Deadlifts
Strength
Metcon (Weight)
3 SETS
10 Tempo Knees 2 Chest (2111)
15 Hammer Curls
15 DB Floor Press
(Score is Weight)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
20 DB Devils Press (50/35)
30 Toes 2 Bar
400m Run
50 Cal Row
60 DB Power Cleans
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
200m Jog at conversational pace
Into …
2 ROUNDS
50m High Knees
50m Butt Kickers
10/10 Split Squats
10 Hollow Rocks
10 Arm Haulers
Into …
200m Run at workout pace
Workout
Metcon (8 Rounds for time)
EVERY 2:00 FOR 8 SETS
200m Run
20 Alt. Lunges
(Score is Each Round for Time)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Line Up Rowers,
2 Rounds
15 Calorie Row
3 Walkouts (Wide/Mid/Narrow)
10 Samson Lunges
10 Kip Swings
3 Kicks up to Handstand
Metcon
NYE 2020 (AMRAP – Rounds and Reps)
20 Minute AMRAP*
20 Alternating DB Snatch (40/25)[50/35]
20 Wall Balls (20/14)
20 Box Jumps (24/20)
20 Pull Ups [Chest to Bar]
20 Push Ups [HSPU]
20 Calories (Any Machine)
*At minutes 0, 4, 8, 12, 16, 20 stop and do 10 burpees, then resume where you were at.
Optional Finisher
Metcon (No Measure)
With light weight (like 5 to 15 lbs). All reps squeeze at top and slow negative:
30 Bicep Curls
:30 rest
15 Bicep Curls
:30 rest
15 Bicep Curls
:30 Rest
15 Bicep Curls
