CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
5 minute AMRAP
Shuttle Runs
Coaches choice on distances, just keep people moving in groups of 2-4 people, between 1:1 and 1:2 rest.
Increase intensity each run.
6 hours of old school hip hop
https://youtu.be/HaRbwGzFqNQ
Extended Warm-up
Warm-up (No Measure)
EMOM x 7 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Wall-Sit
Workout
Werk Werk Werk Werk (3 Rounds for time)
22-16-10
Goblet Squat
Push Ups
Rest the balance of 7 minutes
22-16-10
Goblet Lunge 53/35
Push Ups
Rest the balance of 7 minutes
48 burpees for time
RX = 53/35
RX+ = 95/63 front squat & front rack lunge, bar facing burpees
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Jog
6 Single DB Box Step-Overs
6/6 Single Arm DB Suitcase Deadlifts
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
20 DB Box Step-Overs
15 DB Suitcase Deadlifts
-15:00 Hard Cap-
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
200m Run
STATION 2
AMRAP
30 Double Unders
15 KB Deadlift
STATION 3
EMOM
20 Mountain Climbers + 10 Russian KB Swing
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Samson Lunges*
5/5 Moose Antlers**
10 Scorpion Stretch***
2-3 ROUNDS (3 min max)
5 Double DB Sumo DL
5 DBL DB Bicep Curl to Press
5 Push Up to Down Dog
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 5 MINUTES
10/8 Cal. Bike
10 Alt. DB Snatch
10 Push-Ups
-Rest 1:00-
Repeat!
-Rest 1:00-
Repeat!
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
50m Shuttle Run
5 Burpee
10 Arm Haulers
10 Tuck-ups
5 Broad Jumps
Strength
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 10 Box Dips
Min 2 – 12 Rolling Tricep Extensions
MIN 3 – MAX Unbroken Push-ups
Score is total Push-ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
100m Run
5 Wall Walks
100m Run
20 Alt. V-ups
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Partner Warm-Up!
With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!
When they come in, put the medball away and one partner grabs a barbell!
1 ROUND:
P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstraps until P1 is done
Then switch roles!
1 ROUND:
P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something
P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done
Then switch roles!
Partner Workout
Metcon (Time)
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint
*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash
*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.
CrossFit 262 – CrossFit
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Metcon (Weight)
10min EMOM:
Lift Off + Snatch
Front Squat + Split Jerk (5x(2+1))
Metcon (Time)
3 Rounds:
400m Row
1 Round of DT (155/105)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 DB Push Press
1:00 Box Jumps
STATION 2
Moderate Pace Row
STATION 3
1:00 DBL DB Snatch
1:00 Sit-ups
STATION 4
Moderate Pace Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
14 Alt. DB Snatches (50/35)
14 Single DB Lunges*
*Hold DB in front rack with both heads of DB touching body.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
Skill
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY*
100 Reps Banded Face Pull
100 Reps Banded Lat Pull Down
100 Reps Banded Tricep Ext
100 Reps Banded Kneeling Crunch
*Break up reps/sets in any order. Use medium sized band for all…need to be able to get at least 15-20 quick reps of each at a time when fresh.
