CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7:00 MINUTE CAP)
5 SA KB DL*
5 SA Russian KBS
5 SA KB Clean
5 SA KB Thruster
100m Jog
*Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run.
Strength
Front Squat (4-4-4-4-4)
4-4-4-4-4
Tempo Front Squat (13X1)
-Rest 1:30 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
With one LIGHT dumbbell …
1 ROUND
10 Alt. Bodyweight Lunges
8 Cal. Bike (conversational pace)
5/5 Single Arm DB Deadlift (DB btwn. legs)
10 Alt. Bodyweight Jumping Lunges
6 Cal. Bike (Pace for the workout)
5/5 Upright High Pull + Punch*
10 Alt. Lunges w/DB (experiment how to hold the DB)
4 Cal. Bike SPRINT (not the pace for the workout)
5/5 DB Muscle Snatch
Workout
Metcon (Time)
FOR TIME*
40-30-20-10
Alt. DB Snatch
Alt. Single DB Lunges**
*10 Cal Bike After Every Full Set
**Athlete can hold DB any way
-15:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans
Then…
2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups
Strength
Deadlift (Heavy Set of 5)
ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
Workout
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Optional Finisher
Metcon (No Measure)
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Set your intention post-Open
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Air Squats
10 DB Power Cleans
STATION 2
AMRAP
30 Mountain Climbers
10 Push-ups
STATION 3
AMRAP
20 Step-ups
10 Up-downs
STATION 4
AMRAP
30 Bike Crunches
10 DB Push Press
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
Jog down and back x2
10 light kettlebell swings
3 Rounds
5 hanging knee raises
5 Power Cleans (building)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Armistice Partner WOD”
22 Minute AMRAP (As Many Repetitions As Possible, alternating as desired)
RX – 135/95
11 – Power Cleans
11 – Burpees (Over the Bar)
19 – Toes to Bar (T2B)
18 – Wall Balls
Our Team will come together around Veterans Day to support Team RWB’s veteran enrichment programs with the Armistice Workout of the Day.
Donate here: https://donate.teamrwb.org/team/263689
Optional Finisher
Metcon (No Measure)
3 Rounds
5 Strict HSPU
20 Weighted Russian Twists (20/14)
