CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
20 Jumping Jacks
10 Air Squats
20 Mountain Climbers
100m Run
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (1111)
(Score is Weight)
Workout
“NCFIT S&C BASELINE II – Run” (Time)
FOR TIME
400m Run
(Score is Time)
-Rest 3:00 then Complete Part 2-
“NCFIT S&C BENCHMARK – Row / Squat” (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
Row 1000m then in the Remaining Time Max Back Squats (135/95)|(95/65)
(Score is Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
4 ROUNDS FOR TIME (7 MINUTE CAP)
10 Alt. Step-ups
:30 Push-up Plank
10 Push-ups
10/8 Cal Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
15/10 Cal. Row
10 Up-Down Box Jump Overs
15 Sit-Ups
10 Box Dips
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:30 Hollow Hold
1:00 Glute Bridge Hold
(No Measure)
CrossFit 262 – CrossFit
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Snatch balance + Overhead squat (5 x (1+2))
Snatch balance + 2 Overhead Squats (from the rack).
Snatch (12 Minute EMOM)
1 Snatch EMOM for 12 minutes. Make them great.
Clean + Front Squat (5 x (1+2))
Full clean + 2 additional front squats.
CrossFit A1A, CrossFit 305, CrossFit 262 – 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
:30 MAX Cal Bike
:30 Recovery
:30 MAX Cal Bike
STATION 2
:30 Double Unders
:30 Lunges
:30 Double Unders
STATION 3
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
STATION 4
:30 Push-Ups
:30 Plank
:30 Push-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 QUICK SETS (5:00 CAP)
10 Up-Downs
8 Deadlifts
6 Bent Over Rows
4 Broad Jumps
Strength
Hang Power Clean (3-3-3-3-3-3-3-3-3-3)
EVERY :40 FOR 10 SETS
3 Hang Power Cleans
*Keep loading moderate.
(Score is Weight)
Workout
Metcon (7 Rounds for time)
EVERY 1:30 x 7 SETS
5 Hang Power Cleans (135/95)|(95/65)
10 Burpees Over Bar
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row
:30 Med Ball Deadlift
:30 Groiners
Right into…
1 ROUND
1:00 Row
:30 Power Balls
:30 Cossack Squats
Right into…
1 ROUND
1:00 Row
:30 Wall Ball
HERE’s THE BEATS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Workout
Magnum PI (Time)
3 Rounds for time:
Row 500 meters
Run 400 meters
35 Wall Balls
Challenge of the Week!
100 wallballs for time (Time)
100 wallballs for time 20/14
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
100m Run
5/5 DB Upright Row
10 Alt. Reverse Lunges
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 12 DB Hang Power Cleans
MIN 3 – 12 Single DB Alt. Curtsy Squats
(No Measure)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. PVC Lunge
https://youtu.be/oFbHWV8LwCw
10 Scap Pull-Ups
https://youtu.be/sfTsgt-a63c
10 Alt. Squat Thoracic Rotation
https://youtu.be/Q65ePUFLytQ
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
30 Single Unders
Put PVC back, grab a bar or single DB for WOD
Workout
Metcon (Time)
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Shoulder to Overhead (Building)
MIN 2 – 9, 12, or 15 V-Ups
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Shoulder to overhead starts light then can build every round or every other round, or just focus on technique. From the rack.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
at 20:00 Mark:
EMOM: 10 Air squats + Max double unders.
Score is time when you finish 200 dubs.
Finisher
Metcon (No Measure)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
TABATA
Mountain Climbers
STATION 2
TABATA
KB Deadlift
STATION 3
TABATA
Sit-Ups
STATION 4
TABATA
Box Step-Ups
