Monday

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

20 Air Squats

10 DB Power Cleans

STATION 2

AMRAP

30 Mountain Climbers

10 Push-ups

STATION 3

AMRAP

20 Step-ups

10 Up-downs

STATION 4

AMRAP

30 Bike Crunches

10 DB Push Press

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Lateral Jumps over DB

5/5 Single Arm DB Arnold Press

5/5 Single Arm Bent over Row

20 Mountain Climbers

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 MAX Double-Unders

MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over Row

MIN 3 – :45 MAX Hollow Hold
Score is max number of double unders in :45.

Finisher

Warm-up (No Measure)

6 ROUNDS WITH A PARTNER

P1 – 1:00 Plate Gun Hold

P2 – MAX Alt. Reverse Lunges

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

Play a Game!

then…

After the game, have athletes perform the following dynamic stretching routine…

1:00 at Each Station:

Inch Worms

Bootstrap Squats

Samson Lunges

Seal Pose to Down Dog

Toy Soldier Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Wall Balls (20/14)

30 Russian KB Swing (53/35)|(35/26)

Finisher

Warm-up (No Measure)

3 SETS

20 MB Russian Twists

20 Hollow Flutter Kicks

20 Banded Face Pulls

-Rest as Needed b/t Sets-

Sunday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

2:00 Row — focus on long, slow strokes

Into…

AMRAP x 4 MINUTES

:15/:15 Side Plank (L/R)

8 Wide Stance Toe Touches (opposite hand to opposite foot)

8 Alt. Reverse Lunges

8 KB Romanian DL

8 Glute Bridge-Ups (:01 pause at the top)

Strength

Deadlift (10-10-10)

EVERY 2:30 FOR 3 SETS*

10 Tempo Romanian Deadlifts (30X1)

1:00 Plank Hold

*Increase every round. Keep weight light-moderate.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Deadlifts (115/75)

15 Sit-ups

-1:00 Rest-

AMRAP x 4 MINUTES

7 Deadlifts (135/95)

10 Sit-ups

-1:00 Rest-

AMRAP x 3 MINUTES

5 Deadlifts (155/105)

7 Sit-ups

Sunday

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

10 DB Bent Over Row

15 Sit-ups

STATION 2

AMRAP

10 DB Front Squat

15 Up-Downs

STATION 3

AMRAP

10 DB Hang Power Clean

15 Hollow Rocks

STATION 4

AMRAP

10 DB Deadlift

15 Lunges

Sunday – REST DAY or ACTIVE RECOVERY

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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Saturday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

8 Slam Balls

8 Alt Box Step Ups

8 Cal Bike

P1 completes one full round, while P2 holds a plank position, then switch.

Partner Strength

Power Snatch (3×3)

3 x 3

Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch (115/75)|(75/55)

7 Box Jump (24/20)

9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

Saturday

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 – Have Fun!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

8 Slam Balls

8 Alt Box Step Ups

8 Cal Bike

P1 completes one full round, while P2 holds a plank position, then switch.

Partner Strength

Power Snatch (3×3)

3 x 3

Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch (115/75)|(75/55)

7 Box Jump (24/20)

9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 25:00 RUNNING CLOCK…

Hike, Run, Bike or Swim*

*Get outside of the gym today and use this time to decompress. Think about your performance in the Open but do not dwell on the “coulda-woulda-shoulda”. Be proud of your effort.

Saturday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

:30 Bike or Row

15 Jumping Jacks

5/5 Single Arm KB DL

5/5 Single Arm KB Bent Over Row

5 Up-Down + Push-up

Then…

2 ROUNDS…

5/5 Single Arm Russian KB Swing

3/3 Single Arm KB DL into Russian Swing*

Strength

KB Snatch (5 Rep KB Snatch (R/L)*)

7 MINUTES TO BUILD TO…

5 Rep KB Snatch (R/L)*

*Keep weight moderate-heavy.

Workout

“MINI NATE” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

4 Pull-ups

6 Hand Release Push-up

4/4 KB Snatch (53/35)

Saturday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

High Knees (25 ft)

Butt Kickers (25 ft)

10 Single DB Ground to Overhead (hold DB horizontally)

5/5 Single Arm DB Strict Press

25ft/25ft Single Arm DB OH Carry

10 Up-downs

Workout

Metcon (Time)

8 ROUNDS FOR TIME

10 Alt. DB Snatch

10 Burpees Over DB

100m Run

-16:00 Hard Cap-

Saturday

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

30 Cal Bike

Rest Remainder

STATION 2

1:00 Plank

1:00 Burpees

STATION 3

400m Run

Rest Remainder

STATION 4

1:00 Plank

1:00 Wall Balls

SaturLift

CrossFit 262 – CrossFit

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Clean Pull + Hang Clean + Front Squat + Jerk

Metcon (Time)

21-15-9

DEADLIFTS (225/155)

BOX JUMPS (24/20)

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

150m Row

10 Alt. Groiners

10 Scap Push-ups

10 Sit-ups

Workout

“THE 1500” (3 Rounds for time)

3 SETS

500m Row

-2:00 Rest b/t Sets-

Friday

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

AMRAP

100m Run

10 DB Strict Press

STATION 2

AMRAP

100m Run

10 Jump Squats

STATION 3

AMRAP

100m Run

10 Situps

STATION 4

AMRAP

100m Run

10 Hollow Rocks

20.5!!!

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

General cardio for 3 minutes, then:

3 Rounds

5 Kip Swings

10 Light Wallballs

5-10 Push Ups

Then:

Warm up muscle ups or pull ups.

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.
Suggested strategy:

10 pull ups

20 cal row

30 wall balls

4 rounds

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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Warm-up

Warm-up (No Measure)

2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate

AMRAP x 5 MINUTES

5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward

5 Jumping Jacks

5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups

5 Wall Balls

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS (8:00 CAP)

50m Shuttle Run

8/8 Reverse Lunges

10 Goblet Squats

12 Russian KB Swings

Strength

Front Squat (5-5-5-5-5*)

5-5-5-5-5*

Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set.

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 FOR 4 ROUNDS

20 Wall Balls (20/14)

20 Front Squats (75/55)

MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.

Thursday – REST DAY or ACTIVE RECOVERY

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike…

Into…

2-3 ROUNDS

5 KB Deadlifts

7 Jumping Air Squats

9 Jumping Jacks

:30 Plank Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Cal. Bike

6 KB SDHP

6 Sit-Ups

-Rest 3:00-

AMRAP x 6 MINUTES

6 Cal. Bike

6 Russian KB Swing

6 Sit-Ups

Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Band Pull-aparts

10 Scap Push-ups

5 Push-ups to Down Dog

25’ Bear Crawl

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Seated Tempo Arnold Press (21X1)

MIN 2 – 15 Box Dips

Workout

Metcon (AMRAP – Reps)

“DEATH BY 2 BURPEES”

Complete 2 Burpee on the start of the first minute, 4 Burpees on the second minute, 6 Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

-10:00 Time Cap-

Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Push-ups

:30 Burpees

STATION 2

1:00 Air Squats

:30 Burpees

STATION 3

1:00 Row

:30 Burpees

STATION 4

1:00 Single Unders

:30 Burpees

Thursday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

8 Cal Row 65% → 75% → 85%

8 Ring Rows → Scap Pull-ups → Pull-ups

8 Push-ups → HR Push-ups → Burpees

8 Med Ball Deadlift → Med Ball G2OH → Med Ball Lateral Wall Throw

8 Alt. Lunges → Alt. Cossack Squats → Air Squat

:30 Samson Stretch → Bootstrappers → Groiners

Recovery Workout

Plot Lost, Send Help (AMRAP – Rounds and Reps)

29 Minute AMRAP

—

Run 800 meters

Burpee Broad Jump – 200′

Run 600 Meters

Weighted Lunge – 200′

Run 400 meters

50 Wall Balls

Run 200 meters

Sled Push 50 meters

BBJ & WL is on a 50′ course.

Out and back 2 times.

Count each meter, foot and rep as a score. You may end up with something like 1 + 1800 if you finish a full round plus the first two runs and the BBJ & WL.

RX – 35/26 KB lunge, 14/10 wall ball, 45×2/25×2 sled

RX+ – 53/35 lunge, 20/14 wall ball, 45×4/25×4

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Child’s Pose

2:00 Down Dog Pose