CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3:00 SHOULDER FLOW | 2-3 SETS
5 PVC Passes
3/3 Around the World
:10 OH Hold w/ PVC
10 Strict Presses with PVC
:10 OH Hold w/ PVC
10 Alt Lunges w/ PVC in Back Rack
AMRAP x 4 MINUTES
20 Hops Over PVC
10 PVC Bent Over Rows
10 Hollow Rocks (Holding PVC in OH position)
20 Mountain Climbers
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (3211)
(Score is Weight)
Workout
Metcon (6 Rounds for time)
EVERY 2:00 x 6 SETS
30 Double Unders
10 Strict Press (65/45)|(45/35)
30 Double Unders
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
RUN OR ROW 1000 METERS
then…
1 minute couch/side
30 second bar hang
..then, 3 rounds of:
5 ring rows or strict pull ups
7 perfect push ups
9 air thrusters
Fun Time Fran Time playlist:
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Skill
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Walk 200 meters
2:00 Foam Roll Upper Back / Lats
1:00 Child Pose
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 SETS (6 Min Cap)
:30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2)
10 Alt Sampson-Step Back Lunges (:01 Pause OH)
10 Slam Ball or Wall Ball Deadlifts
10 Slam Ball or Wall Ball Strict Press
10 Slam Ball or Wall Ball Bent Over Row
20 Toe touches to the top of the Ball (fast feet)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
12 Ring Rows
12 Slam Balls
-Rest 1:00-
AMRAP x 3 MINUTES
8 Ring Rows
8 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
4 Ring Rows
4 Slam Balls
(Score is Rounds + Reps)
CrossFit 262 – CrossFit
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Handstands (15 minutes to work)
Work on any handstand position or skill.
Great Lakes (Time)
800m Row
21 OH Squat (95/63)
21 Toes to Bar
21 Box Jumps
400m Row
15 OH Squat
15 TTB
15 Box Jumps
200m Row
9 OH Squat
9 TTB
9 Box Jumps
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
1:00 Max Wall Balls
:30 Plank Hold
STATION 2
1:00 Max Sit-ups
:30 Tuck Hold
STATION 3
1:00 Max KB Swing
:30 Squat Hold
STATION 4
1:00 Up-Downs
:30 Plank Hold
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
40-30-20-10*
Single DB Box Step Up (50/35)
*50′ HS Walk After Each Set
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Easy Bike
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
1:00 Moderate Bike
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
6 American KB Swings
Workout
Metcon (4 Rounds for reps)
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 3 Burpee Muscle-Ups
MIN 2 – 5 Power Snatch (155/105)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Lunge + Twists
8 Goblet Squats
6 Up-Downs
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (32X1)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Back Squats (95/65)|(65/45)
10 Burpees Over Bar
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Run 200 meters
20 Alt. Groiners
20 KB Deadlifts
into…
Run 200 meters
16 Alt. Lunge Steps (Bodyweight)
12 Russian KB Swings
into…
Run 200 meters
8 Goblet Lunges
8 American KB Swings
Workout
Metcon (Time)
4 SETS
Run 200 meters
20 KB Swing (53/35)|(35/26)
20 KB Goblet Lunges
Run 200 meters
-1:00 Rest b/t Sets-
Note total time
RX+ finish each round with 5/3 bar muscle ups
Finisher
Metcon (No Measure)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:30 CAP)
5/5 Single Arm KB Strict Press w/:02 pause overhead
5/5 Single Arm KB High Pulls
10 Alt. Step-Ups
:30 Bike
Into ….
2 ROUNDS (2:30 CAP)
50m Double KB Overhead Carry
10 Hollow Rocks
1:00 Bike
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15 KB or DB Push Press
MIN 2 – 15/12 Cal. Bike
MIN 3 – 15 Box Jumps
(Score is Weight)
CrossFit 262 – CrossFit
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TRAMUP (No Measure)
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
2020 MUSICK!
https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T
Challenge of the Week 1.6.20 (AMRAP – Reps)
Two minutes max Strict Push Ups.
Rules:
– body must move as a unit (no squirming, worming or low hips)
-start in a push up plank, touch chest to ground, return to the top of a plank
-reps start from and finish at the top of a plank. no starting reps from the bottom.
-take as many breaks as you need
-Once two minutes expires, you are done.
-modify with bench, box, etc
-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum
Sumo Deadlift (12-12-12-12-12)
Alternating EMOM 15
Min 1: 12 Sumo Deadlifts, 1121 tempo
Min 2: 2 less than max reps strict pull up
Min 3: Complete rest – catch up with your neighbor
Metcon (2 Rounds for reps)
With a partner:
12 Minutes Continuous Clock:
Alternating EMOM:
Partner A: Max Calorie Row
Partner B: Max Burpees
Switch off every minute.
2 Scores: total calories
and total burpees.
Obviously you’ll need to communicate with your partner on how many burpees you’re getting each round.
