CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.

If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.

Workout

“UPPERCUT” (Time)

20 Bar Muscle-Ups – OR – 40 Pull Ups

Then in the remaining time…

6 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Burpees

Modify Cleans to Hang Power or KB Swings as needed.

This should be a weight you can do UNBROKEN for 20 reps.

42 cleans and 42 burpees – scale weight accordingly.

Movement integrity before LOAD always.

15 minute hard time cap.

Fabio’s A1A Playlist:

https://open.spotify.com/playlist/1LSxcymrVEcO9awMPWQeWN