CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
Progressive Round Warm Up
Round 1:
10 Step Ups
15 Jumping Jacks
20 Mountain Climbers
Round 2:
10 Box Jumps
15 Ring Rows
20 Alternating V-Ups
Round 3:
10 Box Jump Overs
15 Supinated Ring Rows
20 V-Ups
Workout
DM Intervals 18 (AMRAP – Reps)
5 rounds of 60 seconds work, 30 seconds rest. Alternate exercises.
Strict Pull Ups
Dumbbell strict press
Box Step Ups, same dumbbells
Weighted sit up, one dumbbell
Double Unders
Choose a dumbbell weight that is challenging but allows at least 15 press reps and 20 step ups in each round
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MIN
100m Run
10 KB Deadlifts
10 MB Front Squats
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
8 ROUNDS FOR TIME*
P1 – 400m Run
While P2 Completes AMRAP of…
8 Wall Balls
12 Russian KB Swing
-17:00 Hard Cap-
(Score is Time)
*Partner 1 is the pacesetter; once they get back from the 400m Run, they switch out with and pick up where Partner 2 left off. Each Partner runs 4×400 for 8 total rounds.
CrossFit 262 – CrossFit
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Clean Pull + Clean + Front Squat (2+1+2)
Metcon (Time)
5 ROUNDS:
9 Pull-Ups
12 Wall Balls
15 Box Jumps
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
EMOM
:45 MAX Alt DB Snatch
STATION 2
EMOM
:45 MAX Box Jumps
STATION 3
EMOM
:45 Up-Downs
STATION 4
EMOM
:45 Tuck-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
100 Wall Balls
30 Clean & Jerk (135/95)|(95/65)
50 Wall Balls
15 Clean & Jerk
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 of Flow Yoga or Stretching
C. STRENGTH / GYMNASTICS
Split Jerk (3-2-1-2-3)
3-2-1-2-3
Split Jerk*
*Take from rack or blocks. Second half of the wave 2-3 should be heavier than the first half of the wave for each set.
(Score is Weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2:00 Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Row*
*Every 2:00 including 3,2,1 go..perform 10 Burpees
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Rows
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 of Flow Yoga or Stretching
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
50’ Shuttle Run
20 Single Unders
50’ SA OH KB Walk
20 Air Squats
At the 6:00 mark…
1:00 Bike for Cal (Mod fast pace)
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)
MIN 2 – :45 DBL OH KB Hold
MIN 3 – Walking Rest
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
30 Double Unders
12/10 Cal Row
7 KB Goblet Squats (70/53)|(53/35)
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS:
:30 Squats
:30 Jumping Jacks
:30 Hollow Hold
:30 Single Unders
Workout
Metcon (5 Rounds for time)
EVERY 3:00 x 5 SETS
40 Double-Unders
20 Air Squats
10 V-Ups
(Score is Each Round for Time)
Optional Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – MAX Push-Ups
MOVT 2 – MAX Ring Rows
(No Measure)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
Jog Down and Back x3
10 Ring Rows
10 Ring-Assisted Pistols
10 Samson Lunges
2 Wall Walks
Workout
Centurion Chipper (Time)
For Time:
25 Pull Ups [Rx+ 15/12 Muscle Ups]
50 Weighted Box Step Overs (53/35 lb KB – 24/20in)
100 Overhead Lunges (25/15 lb plate)
50 Weighted Russian Twists (20/14 lb Medball – count rights only)
25 Devil’s Presses (40/25)[50/35]
Optional Finisher
Metcon (No Measure)
30 banded tricep extensions (slow, squeeze at bottom)
:30 rest
15 banded tricep extensions
:30 rest
15 banded tricep extensions
:30 rest
15 banded tricep extensions
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
F*** it – it’s FRIDAY Playlist!
https://open.spotify.com/playlist/0U7G6VwxKdSjQT2UIo7w1a
3 ROUNDS w/ Single KB…
10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm Front Rack Hold
:15 L arm Over Head Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”
*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Handstanding and handstand Walking. Have Fun!
No measure, but try for one long hold or one max distance walk within the minute.
Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
