CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
50ft Bear Crawl
50ft Walking Lunge
50ft Kareoka (side step + foot switch)
50ft Broad Jump
250m Row or 1:00 Bike
Strength
Push Press (3-3-3-3-3-3)
EVERY :45 FOR 6 SETS
3 Push Press*
*Increase weight every round. Work up to and past your workout weights.
Workout
“INFINITY LOOP” (Time)
4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/85)|(75/55)
10 Bar Facing Burpees
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
5/5, 4/4, 3/3, 2/2, 1/1
Jog Down and Back
Burpees
Then:
:30 Pigeon/Side
10 Wall Slides
10 Air Squats w/ 2 second pause
Skill
Metcon (No Measure)
Skill EMOM 12
1: Double Unders
2: Muscle Up/Ring Dip Practice
3: Rest
Goal is to work on skills but not have any lasting fatigue. Work about 30 seconds on each minute doing drills.
Workout
Pumpkin Iron (AMRAP – Rounds and Reps)
AMRAP 16
400m Row
15 Burpee Plate G2O
30 Plate Hops
400m Row
15 Toes to Bar
30 Sit Ups
400m Row
15 Dips
30 Push Ups
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Supermans
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch [95/63]|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike/Row/Ski
*P1 works while P2 rests. Partners can alternate as needed.
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
15 Up-Downs
then…
AMRAP Max Calorie Bike
STATION 2
15 Up-Down
then…
AMRAP Max DB Swing
STATION 3
15 Up-Down
then…
AMRAP Max Box Jump
STATION 4
15 Up-Down
then…
AMRAP Max Calorie Bike
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 10 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike*
*P1 works while P2 rests. Partners can alternate as needed.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row @24 strokes/minute
10 Bodyweight Romanian Deadlifts*
:30 DBL KB Front Rack Hold
1 ROUND
1:00 Row @28 strokes/minute
10 DBL KB RDLs**
:30 DBL KB Front Rack Carry
Workout
Metcon (Time)
4 ROUNDS FOR TIME
500m Row
15 DBL KB RDL
50m DBL KB Front Rack Carry
-18:00 Hard Cap-
