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
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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Warm-up
Warm-up (No Measure)
2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate
AMRAP x 5 MINUTES
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups
5 Wall Balls
Workout
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 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 QUICK ROUNDS (8:00 CAP)
50m Shuttle Run
8/8 Reverse Lunges
10 Goblet Squats
12 Russian KB Swings
Strength
Front Squat (5-5-5-5-5*)
5-5-5-5-5*
Tempo Front Squat (31X1)
*Complete 8/8 DB Split Squats after each set.
Workout
Metcon (4 Rounds for reps)
EVERY 3:00 FOR 4 ROUNDS
20 Wall Balls (20/14)
20 Front Squats (75/55)
MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Band Pull-aparts
10 Scap Push-ups
5 Push-ups to Down Dog
25’ Bear Crawl
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Seated Tempo Arnold Press (21X1)
MIN 2 – 15 Box Dips
Workout
Metcon (AMRAP – Reps)
“DEATH BY 2 BURPEES”
Complete 2 Burpee on the start of the first minute, 4 Burpees on the second minute, 6 Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
-10:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike…
Into…
2-3 ROUNDS
5 KB Deadlifts
7 Jumping Air Squats
9 Jumping Jacks
:30 Plank Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6 Cal. Bike
6 KB SDHP
6 Sit-Ups
-Rest 3:00-
AMRAP x 6 MINUTES
6 Cal. Bike
6 Russian KB Swing
6 Sit-Ups
