CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Extended Warm-up
PLAY THE TUNES MAESTRO!
https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr
15 minute AMRAP, increasing intensity each round of:
Run 200 meters
50′ of walking Samson lunges
10 push up to downward dog
10 supermans
10 v-ups
1 Rope climb or 3 butt to floor
Workout
“Beer Gut” (Time)
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 400 meters
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 200 meters
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Cool Down
Abstober 8 (No Measure)
50 strict single leg toes to bar or 150 single leg v-ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
PARTNER AMRAP x 7 MINUTES
P1…Bike
P2…Complete 1 Round:
5 Push-ups
6 Ring Rows
7 Up-Downs
Partner Workout
Metcon (Time)
16 ROUNDS FOR TIME*
8/6 Cal Bike
10 Slam Balls (30/20)
-20:00 Hard Cap-
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 8 rounds.
Partner Strength
Metcon (No Measure)
Post-Workout
ALTERNATING TABATAS*
T1 – DB Bicep Curls
T2 – DB Skull Crushers
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS (5:00 CAP)
8 Scap Push-ups
8 Arm Haulers
8/6 Cal Bike
:20 Hollow Hold
Workout
Metcon (4 Rounds for reps)
TABATA
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Push-Ups
TABATA 2 – Tuck-Ups
TABATA 3 – Slam Balls
TABATA 4 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.
Strength
Snatch (15 Minutes to Build)
Clean and Jerk (15 Minutes to Build)
Optional Finisher
Metcon (AMRAP – Reps)
8 Rounds of:
:30 on, :30 off
any machine.
Go hard!
Score is Calories
CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
View Public Whiteboard
CrossFit A1A, CrossFit 305, CrossFit 262 – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
20 KB Swing then…
Max Wall Balls
STATION 2
Easy Pace Row
STATION 3
20 Wall Balls then…
Max KB Swing
STATION 4
Easy Pace Row
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
PUMP THE JAMS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
AMRAP X 8 MINUTES
8/6 Cal Row
8 Light KB Russian Swing
8 Light KB Hang Snatch
4/4 Lunge w/ KB overhead
8 Deadbugs
:20 Rest
Workout
Metcon (Time)
8 rounds for time for time of:
15 Wall Balls
Run 200 meters
Skill
Warm-up (No Measure)
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row (Easy → Mod → Hard)
10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)
Strength
Front Squat (7-7-7-7)
7-7-7-7
Front Squat
-Rest 2:00 b/t Sets-
Workout
Metcon (Time)
FOR TIME
27-21-15-9
Cal Row
Thruster (95/65)
-15:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5:00 (or 2 rounds)
100m Jog
8 Glute Bridge-ups w/toes up
4/4 Spiderman Lunge
:30 Row
8 Straight Leg Sit-ups
4/4 Single Arm Ring Rows
Workout
Metcon (Time)
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 20 Arm Haulers
MIN 3 – 200m Run
MIN 4 – 15 Ring Rows
Score is the SLOWEST 15/12 cal row for the workout.
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Strength
Push Press (3 – 3 – 3+ @ 65%, 75%, 85%)
Metcon
Metcon (AMRAP – Reps)
:40 on, :20 off
Alternating through the following 4 times:
Row for Calories
Box Jump Overs (24/20)
Burpees
Single Arm DB Push Press (50/35)(switch off as desired)
Score is total reps if you feel like counting all of that. If not then just work hard and have fun.
