CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Max Burpees :30 Push-up Plank STATION 2 1:00 10m Shuttle Run :30 Squat Hold STATION 3 1:00 Max...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Easy Row → :30 Moderate Row → :30 Hard Row 10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS :30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows...

CrossFit 262 - CrossFitView Public WhiteboardHigh Pull + Hang Power Snatch + Hang Snatch (1-1-1-1-1...)Build to max of the complex.Focus is Second Pull - Make hip contact and keep pulling (elbows up!)Push Jerk+Split Jerk (5x(1+1))Perform one push jerk immediately...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Groiners → 10 Boot Strap Stretches 20 Air Squats → 15 Jumping Air Squats 20 Lunges → 12 Alt. Step-upsStrengthBack Squat (4-4-4-4-4-4-4)EVERY 1:15 x 7...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)30 Jumping Jacks (clap overhead & behind the back) 10 Scap Push-Ups :30 Single-Unders 10 Alt. Plank Marches (refer to teaching section) :30 Single-Unders w/higher jump 10...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds, graduating in difficulty… 1 Min Row (Easy → Mod → Hard) 10 Step Up → Low Box Jump → Higher Box Jump 10 MB Push Press → MB Thruster → Wall Ball After the Warm-Up, go into...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Cal Row 10 Plate Ground to Overhead STATION 2 AMRAP 12 Ring Row 12 Up-Downs STATION 3 14 DB Deadlift 14 Box...

CrossFit 262 - CrossFitView Public WhiteboardB. 60:00 GPPWarm-upWarm-up (No Measure)With a pair of light-moderate DBs... AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8 Calorie Row 8 Push Ups to Down DogStrengthPush Press (5-5-5)5-5-5 Push Press...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME* Run 2 Mile 75 Cal Bike 2k Row -No Rest b/t Movements- *Approach at a sustainable pace for each movement - 70% effort.B. 60:00 GPPWarm-upWarm-up (No...