CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
IN TEAMS OF 2…
AMRAP x 8 MINUTES
8 Slam Balls
8 Alt Box Step Ups
8 Cal Bike
P1 completes one full round, while P2 holds a plank position, then switch.
Partner Strength
Power Snatch (3×3)
3 x 3
Power Snatch
*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
12 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
High Knees (25 ft)
Butt Kickers (25 ft)
10 Single DB Ground to Overhead (hold DB horizontally)
5/5 Single Arm DB Strict Press
25ft/25ft Single Arm DB OH Carry
10 Up-downs
Workout
Metcon (Time)
8 ROUNDS FOR TIME
10 Alt. DB Snatch
10 Burpees Over DB
100m Run
-16:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-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
30 Cal Bike
Rest Remainder
STATION 2
1:00 Plank
1:00 Burpees
STATION 3
400m Run
Rest Remainder
STATION 4
1:00 Plank
1:00 Wall Balls
CrossFit 262 – CrossFit
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Clean Pull + Hang Clean + Front Squat + Jerk
Metcon (Time)
21-15-9
DEADLIFTS (225/155)
BOX JUMPS (24/20)
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
100m Run
10 DB Strict Press
STATION 2
AMRAP
100m Run
10 Jump Squats
STATION 3
AMRAP
100m Run
10 Situps
STATION 4
AMRAP
100m Run
10 Hollow Rocks
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up (No Measure)
General cardio for 3 minutes, then:
3 Rounds
5 Kip Swings
10 Light Wallballs
5-10 Push Ups
Then:
Warm up muscle ups or pull ups.
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Suggested strategy:
10 pull ups
20 cal row
30 wall balls
4 rounds
