CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND…
1:00 Bike
10 Samson Lunges (Focus on opening hip flexors)
10 Alt. Scorpion Stretches (Focus on chest/shoulder opening)
-quick rest-
1 ROUND…
1:00 Bike
10 Box Step Overs
10 DB Bent Over Rows
-quick rest-
1 ROUND…
1:00 Bike
10 DBL DB Deadlifts
10 DB Strict Presses
Strength
Warm-up (No Measure)
3 SETS
10 Tempo Push-ups (22X1)
12 Chin-ups
(No Measure)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
50 Wall Balls (20/14)
50 DBL DB Snatch (35/20)
50 Box Jump Overs (24/20)
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
20:00 of Mobility / Flexibility*
10:00 Upper Body
10:00 Lower Body
(No Measure)
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
12 DB Front Squats
:30 Hard Sprint on Bike
STATION 2
AMRAP
12 DB Power Clean
:30 Front Rack Hold
STATION 3
AMRAP
12 DB Bench Press
:30 Max Lunges
CrossFit 262 – CrossFit
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ROWLING (AMRAP – Reps)
ROWling: 10-100s
-Partners take turns trying to get the rower to stop EXACTLY on 100m.
-Every meter above or below 100m is a point.
-Lowest points wins.
-If on your last frame you get a 0 then you can go again for an option to replace your worst frame.
Hang Pull + Hang Power + Hang Snatch (65-70%)
Metcon (Time)
10 Rounds:
5 Wall Balls (20/14)
3 Burpees [Rx+ HSPU]
1 Squat Clean (85%)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS FOR TIME (5 MINUTE CAP)
100m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 V-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
100m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
(Score is Rounds + Reps)
Optional Finisher
Warm-up (No Measure)
2-3 SETS
8/8 Single Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
(No Measure)
