CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push-ups
10 Forward Lunges
10 Slam Ball Bent Over Row
10 Slam Ball Deadlift
1 ROUND
20 Alt. Shoulder Taps
10 Alt. Reverse Lunges
10 Slam Ball Overhead Presses
10 Slam Ball Ground to Overhead
Workout
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
Max Push-Ups
(Hand Release Optional)
-Rest 1:00-
AMRAP x 3 MINUTES
12 Alt. Jumping Lunges
12 Ring Rows
-Rest 1:00-
AMRAP x 3 MINUTES
Max Slam Balls
Optional Finisher
Warm-up (No Measure)
2-4-6-8-10-8-6-4-2
DB Bicep Curl to Press
Alt. V-Ups
CrossFit 262 – CrossFit
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Snatch DL + Hip Snatch (8min EMOM (1+1))
Front Squat + Split Jerk (2+1)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
1 Round Cindy
25′ Lunge
6 Burpee Box Overs (20″)
25′ Bear Crawl
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)
FBB Flow Warm-up
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops
-10:00 Cap-
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(5335)
1:30 Max Double Unders
-2:00 Rest b/t Sets-
Finisher
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for weight)
1. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Deadlift
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Back Squat
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Push Press
*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 Wall Ball
:30 Plank Hold
STATION 2
AMRAP
15 Wall Ball
:30 Plank Hold
STATION 3
RECOVERY
2:00 Row
1:00 Walking Rest
2:00 Row
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
FBB Flow Warm-up
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops
-10:00 Cap-
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(5335)
1:30 Max Double Unders
-2:00 Rest b/t Sets-
Finisher
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 BB Deadlifts
8 BB Hang Power Cleans
6 BB Strict Presses
4 Broad Jumps
Workout
Metcon (3 Rounds for time)
3 SETS FOR TIME
500m Row
30 Up-Downs
20 Hang Power Clean (95/65)
10 Push-ups
-2:00 Rest b/t Sets-
Strength
Metcon (No Measure)
3 SETS (2:00 ON/ 1:00 OFF)
20 Plate Bicep Curls (25/15)
50ft Gun Walk
Complete the strength after the workout!
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
7 Med. Ball Squats → 7 Med. Ball Push Press to target
7 DB Deadlifts → 7 DB Hang Jump and Shrugs
10 Alt. Mountain Climbers → 7 Plank Jump Tucks*
*Start in plank jump the feet up to the hands and back into a plank
Workout
Metcon (3 Rounds for time)
EVERY 5:00 FOR 3 SETS
400m Run
20 Wall Balls
15 DB Hang Power Cleans
10 Up-Downs
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 QUICK ROUNDS — Keep this sub 4:00
12 Jumping Jacks
4 DB Push Press (one step below workout load)
8 Air Squats
12 Double Unders
Workout
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit A1A, CrossFit 262 – CrossFit
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Warm it on up (No Measure)
2 rounds
20 single or double unders
5 touch the ground, reach over head
10 trunk rotations
5 db thrusters
10 kb or db strict presses, light
Use very light KB or DB or even a 2.5 or 5# plate. Nothing heavier than 20 no matter how strong you are.
FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Pick a weight that you can move easily and repeatedly. Modify by using one KB, a med ball or do air thrusters. Unless you have a perfect air squat, don’t add weight.
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Abstober 10 (No Measure)
600 reps of choice
BICYLCLE CRUNCHES, V-UPS, SIT UPS, TOES TO BAR, RUSSIAN TWISTS, ANCHORED SIT UPS, TOE TAPS, FLUTTER KICKS.
GET TO WORK PEOPLE.
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 WB Ground to Overhead
STATION 2
Max Up-Downs
STATION 3
Max Box Step-ups
STATION 4
Max Cal Row
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 — :45 Lunge → Mountain Climber → Jumping Jacks
MIN 2 — :45 Box Step-up → Box Jump → Box Jump Over
MIN 3 –:45 Hollow Body Hold
Strength
Back Squat (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
5 Front Squats (95/65)
7 Box Jump Overs (24/20)
10 Wall Ball (20/14)
-Rest 2:00-
AMRAP X 6 MINUTES
5 Front Squats
7 Box Jump Overs
10 Wall Ball
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
AMRAP X 6 MINUTES
200m Row
5 Inchworms
10 Bootstrappers
10 Lunges
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
3000m Row**
*While partner 1 rows, partner 2 holds a plank
**Switch Every 250m
Plank Hold Options…
Forearm
Top of Push-Up
Side
Side Star
Weighted
-14:00 Hard Cap-
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
** Open Athletes **
Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down.
Warm Up:
3 Rounds of
Row 1:00 (heels down!)
10 PVC Pass Throughs
8 PVC Overhead Squats
6 Daisy Pickers
4 Supermans w/ 4 second hold
Workout
Pumpkin Spice (Time)
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
Abstober 17 (No Measure)
50-40-30-20-10
Sit Ups
Supermans
Cool down
Warm-up (No Measure)
5 minutes easy biking, then
Foam roll: Calves, hamstrings, quads, glutes, shoulders.
Stretch: Pidgeon, twisted cross, couch stretch, wide leg hamstring stretch
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)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:30 Max Air Squats
1:30 Max Plank
STATION 2
1:30 Max Push-ups
1:30 Max Squat Hold
STATION 3
1:30 Max Lunges
1:30 Max Tuck Hold
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
If we’re going down, we may as well go down in flames playlist:
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Warm up:
Row 200 meters
Run 200 meters
25 single unders
25 double unders
1 rope climb
Meet out back for sled push practice.
Metcon
KAMIKAZE (Time)
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS
7 Cal Bike
7 Push-ups
7 Double DB Burpees
7/7 Single Arm DB Bent Over Row
*DB’s go away and we start teaching that Bench Press!
Strength
Bench Press (6-6-6-6-6)
6-6-6-6-6
Tempo Bench Press (31X1)
Workout
Metcon (5 Rounds for reps)
EVERY 2:00 FOR 5 SETS
12/10 Cal Bike
MAX Devil’s Press (35/25) in remainder of time
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 ROUNDS FOR TIME (4 MIN CAP)
1:00 Bike (Moderate Pace)
12 Alt. Step-Overs (practice the pivot on top of the box!)
10 Sit-ups
8 Push-ups
SPECIFIC WARM-UP (3 MIN CAP)
1 ROUND
8 DB Deadlifts (Light-Moderate)
6 Box Jump Overs
8 V-ups (or tuck-ups w/bent knees)
6 Box Dips
Workout
Metcon (AMRAP – Rounds and Reps)
WORKOUT
ON A 5:00 RUNNING CLOCK…
50/40 Cal. Bike*
then…
AMRAP x 10 MINUTES
10 DB Deadlifts
10 Box Jump Overs
10 V-Ups/Tuck-Ups
10 Box Dips
*If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.
Make note of the time for 50 cals!
Optional Finisher
Warm-up (No Measure)
2-3 SETS
15 Supermans
10/10 Single Leg Box Squats
30 Hollow Flutter Kicks
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3×5)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (95/63)|[135/93]
Chest to bar pull ups | [Bar Muscle Ups]
-15:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
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)
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3×5)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
FOR TIME
50 Sit-ups
25 Burpees
(rest remainder)
STATION 2
Recovery Bike @ Moderate Pace
STATION 3
FOR TIME
50 Burpees
25 Sit-ups
(rest remainder)
STATION 4
Recovery Bike @ Moderate Pace
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
HEAVY WEIGHT JAMS:
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3×5)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 10 Ring Rows + MAX Jumping Jacks
MIN 2 – 10 Air Squats + MAX Alt. V-ups
Strength
Metcon (No Measure)
EVERY 2:00 FOR 4 SETS
5 Strict Pull-ups
15 Supinated Bent Over Row*
*Keep weight moderate.
Workout
Metcon (Time)
FOR TIME
200m Farmer Carry (53/35)
into…
7 ROUNDS
5 Pull-ups
10 Sit-ups
15 Air Squats
into…
200m Farmer Carry
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP (4 MIN CAP)
2 ROUNDS
100m Jog
10 Jumping Air Squats
10 Alt. Tall Plank Shoulder Taps
:30 Down Dog
SPECIFIC WARM-UP (5 MIN CAP)
1 ROUND (W/LIGHT-MOD KB)
5/5 Single Arm KB Front Rack Squats
5/5 Moose Antlers*
5/5 Single Arm KB Push Press
5 Cat/Cows
5/5 Single Arm KB Thrusters
1 ROUND (W/LIGHT-MOD KB)
5 DBL KB Squats
5/5 Moose Antlers
5 DBL KB Push Press
5 Cat/Cows
5 DBL KB Thrusters
Workout
Metcon (3 Rounds for time)
3 SETS
200m Run
10 Right Arm KB Thrusters
200m Run
10 Left Arm KB Thrusters
200m Run
10 KB Thrusters
-Rest 2:00 b/t Sets-
-18:00 Hard Cap-
