CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Graduated Warm-up (R1 → R2 → R3)
3 ROUNDS (10:00 CAP)
8 Cal Row 65% → 75% → 85%
8 Ring Rows → Scap Pull-ups → Pull-ups
8 Push-ups → HR Push-ups → Burpees
8 Med Ball Deadlift → Med Ball G2OH → Med Ball Lateral Wall Throw
8 Alt. Lunges → Alt. Cossack Squats → Air Squat
:30 Samson Stretch → Bootstrappers → Groiners
Recovery Workout
Plot Lost, Send Help (AMRAP – Rounds and Reps)
29 Minute AMRAP
—
Run 800 meters
Burpee Broad Jump – 200′
Run 600 Meters
Weighted Lunge – 200′
Run 400 meters
50 Wall Balls
Run 200 meters
Sled Push 50 meters
BBJ & WL is on a 50′ course.
Out and back 2 times.
Count each meter, foot and rep as a score. You may end up with something like 1 + 1800 if you finish a full round plus the first two runs and the BBJ & WL.
RX – 35/26 KB lunge, 14/10 wall ball, 45×2/25×2 sled
RX+ – 53/35 lunge, 20/14 wall ball, 45×4/25×4
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Child’s Pose
2:00 Down Dog Pose
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Push-ups
:30 Burpees
STATION 2
1:00 Air Squats
:30 Burpees
STATION 3
1:00 Row
:30 Burpees
STATION 4
1:00 Single Unders
:30 Burpees
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Minutes Cardio, then:
3 Rounds (PVC -> PVC -> Bar)
5 Sn. Grip BTN Push Press
5 Sn. Grip BTN Push Jerk
5 OHS
Power Sn. + Full Snatch From Hip
Power Sn. + Full Snatch From Knees
Power Sn. + Full Snatch From Floor
Strength
snatch pull + snatch (20 Minutes to build.)
Metcon
Metcon (Time)
With a partner, switching off as desired:
10 Rounds for time:
5 Synchro Burpees
5 Hang Power Snatch (95/63)
20 Mountain Climbers (Count Rights Only)
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4…
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Bike
*Each Partner starts on different stations and rotate during the rest.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
20 Mountain Climbers
7 Up-Downs
-into-
1 ROUNDS
10/8 Cal Row
10 Scap Pull-ups
10 Kip Swings
10 Knees to Chest
Strength
Deadlift (4-4-4-4*)
4-4-4-4*
Segmented Tempo Deadlifts
*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Row
12 Toes 2 Bar
10 Deadlifts (155/105)
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Metcon (4 Rounds for reps)
Rotation Station!
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP while maintaining great form – keep the lift in your hammies and glutes)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Row
Start at any station – just hit all 4!
