CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS Increasing Effort on run in Round 2…
Run 200 meters
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Pumps
https://youtu.be/0rviTmNC6f4
10 Tall Muscle Cleans
https://youtu.be/9cGUO5Lf7z4
Strength
Power Clean (5×3)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
Optional Finisher
Warm-up (No Measure)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
From the hang as needed, use kettlebell swings in place of cleans for beginners
