CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
100m Group Run
-Into-
3 QUICK SETS…
10 Glute Bridges
:20 Glute Bridge Hold
10 Empty Barbell RDLs
:20 Plank Shoulder Taps
-Into-
100m Individual Run
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (3131)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
21 Deadlifts (155/105)|(95/65)
400m Run
15 Deadlifts (185/135)|(135/95)
200m Run
9 Deadlifts (225/155)|(155/105)
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
7 Box Jumps
7 Russian KB Swing
STATION 2
Run 400m
then..
Max Push-ups
STATION 3
EMOM
15 Slam Balls
CrossFit 262 – CrossFit
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Snatch balance + Overhead squat (1,1,1,…)
Build up as desired, punch into the catch and keep reaching.
Snatch (4×1 @ 85%)
5% heavier than last week. 4 good reps.
2 Cleans + Jerk (5x(2+1))
Two cleans then 1 jerk. Use the cues from the last 4 weeks.
Build as desired.
Front Squat (4×2 @ 90%)
Suggested build:
50% x 5
65-75-85% x 2
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 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)
