CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10/10 Leg Swings (Forward and back)
8/6 Cal Bike
6 Empty Barbell Good Mornings
Strength
Deadlift (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
“QUANTUM LEAP” (Time)
FOR TIME
10 Deadlifts (185/135)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)
40 Jumping Lunges
50/40 Cal Bike
-16:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 SETS
:30 Cal. Bike (Moderate Pace)
:15 Rest
:30 Single Arm KB Front Rack Hold (:15 Each Side)
:15 Rest
:30 Single Arm Russian KBS (:15 Each Side)
:15 Rest
:30 Tuck Hold
:15 Rest
Workout
Metcon (5 Rounds for reps)
5 SETS
:30 Max Cal. Bike
-:15 Rest-
:30 DBL KB Front Rack Hold
-:15 Rest-
:30 Max DBL Russian KBS
-:15 Rest-
:30 Hollow Hold
-:15 Rest-
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 KB Deadlift
7 KB Swing
7 2-Handed KB Thrusters
Form before speed
RX – 53/35
RX+ 70/53
Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
8 Box Jumps
8 Push-ups
STATION 2
200m Run
then…
AMRAP
Burpee Box Step-Overs
STATION 3
AMRAP
20 Doubles Unders
10 Alt Lunges
STATION 4
200m Run
then…
AMRAP
Burpee Box Step-Overs
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 KB Deadlift
7 KB Swing
7 2-Handed KB Thrusters
Form before speed
RX – 53/35
RX+ 70/53
Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps
:30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug
:30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-ups
Strength
Push Press (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (4 Rounds for time)
4 SETS
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toe 2 Bar
-1:30 Rest b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
TABATA 8 ROUNDS :20 ON // :10 OFF
Movement 1: Single Unders → Double-Unders
Movement 2: DB Deadlifts → DB Upright Shrugs*
Movement 3: Hollow Rocks → Supermans
Movement 4: Up-Downs → Burpees
*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.
Workout
Metcon (Time)
EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders
Score is slowest round.
Optional Finisher
Warm-up (No Measure)
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
8 Up-Downs
16 Alt Prisoner Step-Ups **
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
Heavy Holds: Sandbag hold/front rack hold/kettlebell farmers carries/kettlebell front rack/weighted wall sit/DB overhead holds
C. STRENGTH / GYMNASTICS
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Clean & Jerk
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
AMRAP
1 Up/Down
1 Jump Squat
STATION 3
AMRAP
4 Sit-ups
4 Hollow Rocks
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with hard effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Clean & Jerk
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 RKBS
6 Goblet Reverse Lunges
2/2 SA KB Thruster
Athletes can keep out their KB’s and run through the below Squat prep!
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB in Goblet Position)
5 Tempo Goblet Squats (28X1)
Strength
Back Squat (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (Time)
10 ROUNDS FOR TIME
10 Thrusters (75/55)
10 Push-ups
-15:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (3:00 CAP)
10 Air Squats
14 Alt. Lunges
16 Hollow Rocks
Immediately into …
2 ROUNDS (4:00 CAP)
10 Jumping Air Squats
200m Run
10 Alt. Step-Ups
“
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
20 Jumping Air Squats
400m Run
20 Alt. Step-Ups
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
200m Run/Row
15 Hang Power Snatch (65/45)[95/63]
15 Overhead Squat
15 Push Ups [HSPU]
400m Run/Row
15 Push Ups [HSPU]
15 Overhead Squat
15 Hang Power Snatch
200m Run/Row
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
C. STRENGTH / GYMNASTICS
Snatch (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Snatch
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Push Press
STATION 2
Max DB Sumo Deadlift
STATION 3
Max Flutter Kicks
STATION 4
Max DB Floor Press
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 at max effort. Do not double up workouts…hit one with everything you’ve got.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
C. STRENGTH / GYMNASTICS
Snatch (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Snatch
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10-10-10-10-10)
Work your way up to a heavy set of 10 for the day. If you cannot overhead squat, front or back squat.
Check your ego at the door.
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat/front squat
15 HSPU/push ups
400m Run
15 HSPU/push ups
15 Overhead Squat/front squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
RX = 65/45, front squat, push ups
RX+ = 95/65, OHS, HSPU
If you can’t run, Row or ski 400 or bike 800
Optional Cool Down
Warm-up (No Measure)
Abstober #ABSTOBER 22 is NOW!
👻4 rounds for quality of:
👨🎤22 Rotational push up plank K2E
🎯22 Elbow plank kick backs
🎃GET IT DONE
💀👨🎤🎯🐟🦆💦👾
https://www.youtube.com/watch?v=a8RVHwbNpzE
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
25 Jumping Jacks
25 Mountain Climbers
25 Lateral Jumps over DB
-into-
2 ROUNDS
10 Alt. DB Press
10 Alt. DB Bent Over Rows
10 DBL DB Swings
10 DB Burpees
Strength
Bench Press (10-10-10-10)
10-10-10-10
Bench Press*
*Sets must be unbroken.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
8 DB Bent Over Row (35/25)
8 DB Ground to OH
100m Run
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND
100m Arms Only Rowing
5 Burpees
8 Alt. DB Deadlifts
1 ROUND
100m Arms + Hips Rowing
5 Burpees
8 Alt. DB Deadlifts + High Pull
1 ROUND
100m Arms + Hips + ½ Pull Rowing (:03 on the way in)
5 Burpees
8 Alt. DB Snatches
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 16/14 Cal. Row
MIN 2 – 15 Sit-Ups
MIN 3 – 20 Alt. DB Snatch
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 500m (rest remainder)
STATION 2
25 Burpees (rest remainder)
STATION 3
2:00 Max Plank
(every break = 10 sit-ups)
STATION 4
2:00 Max Wall Sit
(every break = 10 lunges)
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6 MINUTE CAP)
5/5 SA Ring Row
5/5 SA RKBS
5/5 SA KB FR Lunge
5/5 Suitcase Deadlift
50’ Bear Crawl
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 15 DBL KB Deadlift (53/35)
MIN 2 – :40 DBL KB FR Hold
MIN 3 – 15 KB Upright Row
Workout
Metcon (Time)
FOR TIME
150 KBS (53/35)*
*Every time you break, complete a 200m Run.
-15:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bootstrapper
:30 Cossack Squats
:30 Inch Worms
DL Focused Warm-up (with a barbell)
2 ROUNDS
5/5 RDL
:30 Mountain Climbers
10 Sumo Deadlifts
:30 Up-Downs
10 Deadlifts
Skill
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3 Push-Thru*
MIN 2 – 5 Deadlift (Build to Workout Weight)
*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 Deadlifts (225/155)|(155/105)
30 Sit-ups
15 Push-ups*
*Hand-Release Optional
