CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
EMOM x 4 MINUTES
MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges
MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts
Into …
AMRAP x 3 MINUTES
50m Run
5 Plate Ground to Overhead
5 Plate Floor Press
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS
:20 MAX Cal. Bike
:40 Recovery Bike
-No Additional Rest b/t Sets-
(Score is Total Number of Calories)
-Rest 2:00-
AMRAP x 7 MINUTES
10 Plate Ground to Overhead
10 Plate Press-Outs
100m Run
(Score is Rounds + Reps)
***HOME VERSION***
5 SETS
:20 MAX Distance Run
:40 Recovery Jog
-No Additional Rest b/t Sets-
(No Measure)
-Rest 2:00-
AMRAP x 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Michael & Danny’s Playlist!
https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0
3 Rounds:
20 Butt Kickers
20 High Knees
20 Prisoner Jacks
2 Rounds
10 “Air” Sumo Deadlifts
10 “Air” Clean & Jerks
10 Windmills
Strength
Sumo Deadlift (15-15-15-15-15)
Dumbbell, Kettlebell, Table, Child, Dog, Medball, Plate, Water Jug – get creative!
5 sets to get those Hammies & Glutes FIRM!
On a 90 second clock, 3 count on the way down
Workout
These Sleeves Are Prisons – Y’know What – So Is This Whole Shirt! (Time)
4 Rounds, alternating EMOM
Min 1: 15 Bench, Chair, Couch or Bar Dips
Min 2: 12 SLOW curls – USE ANYTHING! FLEX FOR THE CAMERA!!!
Min 3: 5 yard shuttle sprint – or – row sprints – or – high knee sprints – or tuck jumps (CARDIO!)
Min 4: Straight Leg Raises (lay flat on your back, raise your legs up to perpendicular)
Go for the pump on this one! Go for the burn on this one! Go for the ABS on this one!
Abs
Abstober 22 (No Measure)
4 rounds for quality of:
22 Rotational push up plank K2E, 1 count
22 Elbow plank kick backs, 1 count
https://youtu.be/a8RVHwbNpzE
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Max Cal Row
1:00 Recovery
1:00 Max Cal Row
STATION 2
1:00 Max Double Unders
1:00 Max Lunges
1:00 Max Double Unders
STATION 3
1:00 Max Cal Row
1:00 Recovery
1:00 Max Cal Row
STATION 4
1:00 Max Double Unders
1:00 Max Lunges
1:00 Max Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
1. ON A 12:00 RUNNING CLOCK…
Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.
(No Measure)
2. EMOM x 12 MINUTES
MIN 1 – Goat Movement 1 (Gymnastics)
MIN 2 – Goat Movement 2 (Skill)
*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)
10 Bootstraps
5/5 Single DB Sumo DL
:20 Jump Rope (High Single Unders)
2 ROUNDS
1:00 Row (Start 70%, increase pace every :15)
10 Wide Stance BB Goodmorning
5/5 Single DB Hang Power Clean
:20 Jump Rope (Double Under Scale*)
*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc
Strength
Sumo Deadlift (9-6-3-1-3-6-9)
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
*Crossbody – swing leg w/ band across to opposite side.
(No Measure)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5*)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate — heavier than previous week. Goal is speed and accuracy.
Metcon (5 Rounds for weight)
SNATCH COMPLEX
5 SETS
1 Pausing Squat Snatch (Pause Below Knee on 1st Pull)
+
1 Below the Knee Squat Snatch
+
1 Squat Snatch
*Start light-moderate and build to moderate set with perfect mechanics.
-Rest as Needed b/t Sets-
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Up-Downs
8 Ring Rows
6 Barbell Strict Press
Strength
Push Press (6-4-2-6-4-2)
6-4-2-6-4-2
Push Press*
*Second set of 6-4-2 should be heavier than your first set of 6-4-2
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS
10 Push Press (115/75)|(95/65)
10 Burpee Pull-up
12/10 Cal Row
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
