Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
20 Mountain Climbers
7 Up-Downs
-into-
1 ROUNDS
10/8 Cal Row
10 Scap Pull-ups
10 Kip Swings
10 Knees to Chest
Strength
Deadlift (4-4-4-4*)
4-4-4-4*
Segmented Tempo Deadlifts
*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Row
12 Toes 2 Bar
10 Deadlifts (155/105)
Wednesday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
6 Minute AMRAP
40 Single Unders
8 Ring Rows
8 Good Mornings
:10 Calf Stretch per side
:30 Pigeon per side
Workout
Metcon (Time)
1000m Row
3 Rounds of:
10 Burpee Pull Ups
20 Box Jump Overs
40 Double Unders
1000m Row
Finisher
Metcon (No Measure)
3 Rounds of
15 Bent Over Rows (Supinated Grip)
15 Strict Press
Use empty bar.
Wednesday
CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Metcon (4 Rounds for reps)
Rotation Station!
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP while maintaining great form – keep the lift in your hammies and glutes)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Row
Start at any station – just hit all 4!
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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)
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4…
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Bike
*Each Partner starts on different stations and rotate during the rest.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Bike for Cals
STATION 2
Tabata Mountain Climbers
STATION 3
Tabata KB or DB Swing
STATION 4
Tabata Step-Ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)
Wednesday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Row @conversational pace → :30 Row @moderate pace
10 DB Strict Press → 10 DB Push Press
10 Alt. Step-Overs → 5 Box Jump Overs
Workout
Metcon (Distance)
EMOM x 18 MINUTES
MIN 1 – :45 Row*
MIN 2 – 15 DB Push Press
MIN 3 – 10 Box Jump Overs
*Try to keep row below 28 Strokes Per Minute
Score is the furthest distance rowed in :45
Tuesday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of
12 Plank Shoulder Taps
6 Up Downs
3 Walk Outs
1 Minute Bike/Row/Ski
Strength
Metcon (No Measure)
3 Rounds for Quality, not Time:
5-10 Dips or Muscle Ups
10-20 Butterfly or GHD Sit Ups
30-50 Double Unders
Metcon
Metcon (Time)
22-18-14-10-6
Alt. DB Snatch [50/35](40/25)
Overhead Step Back Lunges
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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)
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Strength
Back Squat (1×10)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP (TEAMS OF 2)
200m Partner Slam Ball Run (partners can switch carrying the slam ball any way)
1 ROUND EACH*
P1: 10 Burpees w/Jump over the Slam Ball
P2: Alt. Bodyweight Reverse Lunges
*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!
Skill
Warm-up (No Measure)
ON A 5 MINUTE RUNNING CLOCK …
Double-Under Practice
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Slam Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders
Tuesday
CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Strength
Back Squat (1×10)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Plate Deadlifts
10 Plate Curls
10 Plate Front Squats
10 Plate Presses
Strength
Metcon (Weight)
3 SETS
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows
-Rest 1:30 b/t Sets-
Workout
Metcon (3 Rounds for reps)
TABATA
8 SETS, :20 WORK / :10 REST
TABATA 1 – Plate G2OH (45/35)
TABATA 2 – Plate Gun Hold
TABATA 3 – Plate Thruster
-1:00 Rest b/t Tabatas-
Tuesday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
20/15 Cals on Rower
then…
Max Burpees
STATION 2
20/15 Cals on Rower
then…
Max Double Unders
STATION 3
20/15 Cals on Rower
then…
Run 400m
Monday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
1 ROUND (7 MIN CAP)
10 Strokes, Drill #1
5 Inch Worms w/push-up
10 Strokes, Drill #2
10 Glute Bridge-Ups
10 Strokes, Drill #3
10 Ring Rows
10 Strokes, Drill #4
Workout
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Optional Finisher
Warm-up (No Measure)
2 SETS
5-8 Rower Pike Ups
5-8 Rower Hamstring Curls
1:00 Post-Workout Row Cool Down
Monday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 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)
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
2 ROUNDS
2 Hollow Body Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run
Workout
Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
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. What do you want out of the final week of the Open? Visualize yourself in your most ideal position before, during, and after the workout.
Monday
CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
2 ROUNDS
2 Hollow Body Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run
Workout
Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
Monday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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 Lunges
STATION 3
Max DB Clean
STATION 4
Max Air Squats
Tuesday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Back Squats
5 Front Squats
10 Kipping Knees to Chest
Strength
Back Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 5-Rep Back Squat*
*Not a 5RM test! Move well for all 5-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats [135/95]|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
Monday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Single Unders
5 Burpees
5 Step-Overs
5 Strict Press
Strength
Shoulder Press (5-5-5-5-5*)
5-5-5-5-5*
Tempo Strict Press (31X1)
*Complete 12 Overhead Tricep Extensions after each set.
Workout
Metcon (3 Rounds for time)
3 SETS
50 Double Unders
15 Push Press (95/65)
10 Burpee Box Jump Over (24/20)
200m Run
-1:00 Rest b/t Sets-
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Plate Deadlift → Plate Hang to Overhead
5/5 Split Squats → 10 Reverse Lunges
10 Plate Sit Ups (keep plate in front of chest)
Workout
Metcon (AMRAP – Reps)
AMRAP x 14 MINUTES
6-12-18-24…
Plate Ground to Overhead
Overhead Plate Reverse Lunges
Alt. V-Ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00-5:00 of Group Mobility..
Quad Smash
Lat Stretch
T-Spine Stretch
Sunday – REST DAY or ACTIVE RECOVERY
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Bike Hard
1:00 Bike Slow
STATION 2
1:00 Push-ups
1:00 Plank
STATION 3
1:00 DB Bent Over Row
1:00 Wall Sit
STATION 4
1:00 Bike Hard
1:00 Bike Slow
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
2-3 minutes of light Rowing or Biking.
then…
3 ROUNDS
25’ Bear Crawl
25’ Frog Jumps (Jumping Air Squat)
25’ Broad Jumps
25’ Burpee Broad Jumps
Strength
Metcon (Weight)
ON A 13:00 RUNNING CLOCK…
Build to a “Heavy” Set of the Following Complex:
1 Deadlift
1 Hang Power Clean (Tall)
1 Hang Power Clean (Mid-Thigh)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
10/8 Cal Row
10 Hand Release Push-Ups
8 Hang Power Cleans (135/95)|(95/65)
-13:00 Time Cap-
Sunday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Row
10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters
10 Lunges
10Good Mornings
6 Dive Bomb Push-ups
Strength
Metcon (Time)
FOR QUALITY
100 Banded Glute Bridges*
80 Front Rack Reverse Lunge (95/65)
-12:00 Time Cap-
*Work can be completed in any order and broken up by athlete in any way.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
15 Wall Balls (20/14)
12 Cal Row
9 Push-ups