CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
10/8 Cal Bike
10 Lunges or Squats
10/10 Single DB Strict Presses*
*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster*
MIN 2 – :50 Max Reps DB Slides
*Athletes alternate legs on each reverse lunge. Push the DB overhead with both arms.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 DB Thruster (30/20)|(20/15)
In the remaining time…
AMRAP of:
12/10 Cal Bike
20 Reverse Lunges
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 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 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery
STATION 2
:30 MAX Burpee Box Jumps
:30 Recovery
:30 MAX Burpee Box Jumps
:30 Recovery
STATION 3
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
:30 Recovery
STATION 4
:30 MAX Slam Balls
:30 Recovery
:30 MAX Slam Balls
:30 Recovery
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Uptempo hip hop with a pinch of dance hall and rock
https://open.spotify.com/playlist/4n5TmNNhR205IGLGhSDRua
3 rounds
10 touch and reach
10 windmills
10 hug yourselves
10 straight leg sit ups
10 squats
Static-O-Matic (No Measure)
4 rounds EMOM with a 50:10 Clock
Min 1: Wall Sit
Min 2: Handstand or pike or plank hold
Min 3: Vacuum Hold https://youtu.be/wRi5g8aBYDI
Min 4: Goblet or Overhead Squat Hold
Min 5: Hollow Hold
Welcome to Isometric Land!
Today we will focus on static holds and positional integrity.
These holds build strength in position, making force in dynamic movement easier and better!
For the wall sit, sit to parallel with your back on a wall. Add weight by holding onto any object
For the handstand, pike or plank please feel free to mix & match
For the vacuum continue to breath but hold position. This is one of the most underused movements for building the “V” shape of your torso. It really, really works if applied regularly.
For the squat hold, use PVC, barbell, broom, single arm DB or KB, etc
For hollow hold, modify with one leg, etc
Stress Buster Minute (AMRAP – Reps)
1 Minute MAX Mountain Climbers, burpees or star jumps. Go for it here! Get A TON of reps! Blow off some steam
Do this right after the last hollow hold. No rest – straight in to it !
I’m Totally Doing Mobility in 2020 (No Measure)
1 minute per side Couch
1 minute per side Pigeon
1 Minute per side 8 point shoulder or standing pec stretch
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push Ups
10 KB DL
5 Up Downs
Into…
1 ROUND
8 Knee Push Ups
8 KB Upright Rows
8 Jump Squats
Into…
1 ROUND
6 Push Ups
8 Russian KB Swings
10 Alt. Step Ups
Workout
Metcon (Time)
FOR TIME
15-12-9
Push-Ups
KB Sumo Deadlift High Pulls
Up-Down Box Jump Overs
-1:00 Rest –
9-12-15
Up-Down Box Jump Overs
KB Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)
***HOME VERSION***
FOR TIME
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls
Backpack Thrusters
-1:00 Rest –
9-12-15
Backpack Thrusters
Backpack Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
TABATA-ISH
4 ROUNDS…:20 ON / :10 OFF
Single Unders
Alternating Leg Single Unders
Big Jump SIngle Unders
Double Unders
4 ROUNDS…:20 ON / :10 OFF
Scap Push-Ups
Scap Pull-Ups
Up Downs
Push-Ups
4 ROUNDS…:20 ON / :10 OFF
Tuck-Ups
Alternating V-Ups
V-Ups
Hanging Knee Raises
Strength
Metcon (No Measure)
4 SETS FOR QUALITY
30 Double Unders or 10 “Single-Single-Doubles”
10 Diamond Push-ups
7 Toe 2 Bar
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Double Unders
2 Toes 2 Bar
3 Up-Downs
*Every round, the Double Unders go up by 10 reps, the Toes 2 Bar go up by 2 reps, and the Up-Downs go up by 3 reps.
R1 = 10-2-3 / R2 = 20-4-6 / R3 = 30-6-9…and so on…
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
2 DB Up-Down DL
4 DB Strict Press
6 DB DL
STATION 2
AMRAP
2 DBL DB G2OH
4 DB Push Press
6 DB DL
STATION 3
AMRAP
2 DB Devil’s Press
4 DB Push Jerk
6 DB DL
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Metcon
burn notice (4 Rounds for time)
4 ROUNDS
20 pushups – or – overhead press with a light object
20 squat thrusts (no push ups/no jump burpee)
20 step back lunges, 10 per leg
20 squats – or – jump squats
20 russian kb or db or backpack or water jug swings
REST UNTIL THE 5 MINUTE MARK
RX+ 10-20 strict handstand push ups in pace of push ups, 50-100 double unders to finish the round
Add weight to the squats & lunges if desired.
scale movements according to fitness/equipment
Athletes should look to get at least one minute of rest, but no more than two minutes. If you finish the first round a little early, add reps or weight!
The first round should be finding out what you’ll be able to finish in 3-4 minutes. Adjust with your coach as needed.
Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
40 Cal Bike
40 Push Press (135/95)
40 Burpees Over Bar
40 Front Rack Reverse Lunges
400m Run
*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.
**Grab a partner and have some fun. This is Sunday’s NC60 but with a few twists.
(Score is Rounds + Reps)
-Rest 5:00-
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
Max Clean & Jerk (185/135)
*P1 works while P2 rests, alternate as needed.
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
QUICK MONO WARM-UP
3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)
Then…
TOOMEY SNATCH WARM-UP
2 ROUNDS*
5 Inch worms
5 Behind-the-neck snatch grip presses
5 Behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 Continuous jumping squats with barbell or PVC in back rack
10 Alt. Cossack squats w/ barbell or PVC in back rack
5 Hang Muscle Snatches
*PVC pipe for round 1, may progress to barbell for round 2
Workout
“SNATCHING GWEN” (Weight)
FOR LOAD
15-12-9
“Unbroken” Power Snatch*
*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.
(Score is Load)
Finisher
Metcon (AMRAP – Reps)
ON A 6:00 RUNNING CLOCK…
Buy-In:
750/650m Row
In the remaining time…
AMRAP of:
Power Snatch (Use the Same Load from Workout)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS
12 Strict Toe 2 Bar
12 Strict Pull-Up
24 Unbroken Push-Ups*
*:01 Pause at the Top of Each Push-Up.
-Rest as Needed b/t Sets-
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Have athletes grab a light DB…
EMOM x 6 MINUTES
Min 1 — Row (EZ→Mod)
Min 2 — 3/3 SA DB Burpee
Min 3 — 6/6 BW Lunges
Min 4 — Row (Mod→Hard)
Min 5 — 6/6 SA DB Push Press
Min 6 — 6/6 DB Front Rack Lunge
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 5/5 Single Arm DB Devil’s Press
MIN 3 – 10/10 Single DB Front Rack Reverse Lunges*
*Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders.
(No Measure)
***HOME VERSION***
EMOM x 15 MINUTES
MIN 1 – :45 Max Run, Bike, or Row for Distance
MIN 2 – 10 Backpack Devil’s Press
MIN 3 – 20 Alt Reverse Backpack Lunges
(No Measure)
Optional Finisher
Metcon (No Measure)
2 SETS
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest
(No Measure)
