CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
With one LIGHT dumbbell …
1 ROUND
10 Alt. Bodyweight Lunges
8 Cal. Bike (conversational pace)
5/5 Single Arm DB Deadlift (DB btwn. legs)
10 Alt. Bodyweight Jumping Lunges
6 Cal. Bike (Pace for the workout)
5/5 Upright High Pull + Punch*
10 Alt. Lunges w/DB (experiment how to hold the DB)
4 Cal. Bike SPRINT (not the pace for the workout)
5/5 DB Muscle Snatch
Workout
Metcon (Time)
FOR TIME*
40-30-20-10
Alt. DB Snatch
Alt. Single DB Lunges**
*10 Cal Bike After Every Full Set
**Athlete can hold DB any way
-15:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans
Then…
2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups
Strength
Deadlift (Heavy Set of 5)
ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
Workout
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Optional Finisher
Metcon (No Measure)
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-
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. Set your intention post-Open
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
Jog down and back x2
10 light kettlebell swings
3 Rounds
5 hanging knee raises
5 Power Cleans (building)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Armistice Partner WOD”
22 Minute AMRAP (As Many Repetitions As Possible, alternating as desired)
RX – 135/95
11 – Power Cleans
11 – Burpees (Over the Bar)
19 – Toes to Bar (T2B)
18 – Wall Balls
Our Team will come together around Veterans Day to support Team RWB’s veteran enrichment programs with the Armistice Workout of the Day.
Donate here: https://donate.teamrwb.org/team/263689
Optional Finisher
Metcon (No Measure)
3 Rounds
5 Strict HSPU
20 Weighted Russian Twists (20/14)
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
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-
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
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
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
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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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.
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
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)
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.
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-
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)
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.
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
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.
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-
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
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-
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
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
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
