Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Warm-up
Simple Squat Warmup (No Measure)
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
3 Rounds:
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Front Squat (5×8)
Empty Bar-50-55-60-65%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
The Zap (Time)
50 Back Squats
Row 500 Meters
50 Thrusters
RX = 45/33
RX+ = 65/43
RELOADED=25/15# DBs
Bar Drop=5 burpees. Bar may be rested in any position.
10 minute time cap. If you don’t finish under the cap, add 1 second for each rep missed.
Supplemental Conditioning
4 x 30/20 calorie row (Time)
On a 4 minute clock, aim to maintain the same power output and time for each set.
Men=30, Women=20
