CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
AMRAP X 5 MINUTES
P1: Row
P2: 30 Mountain Climbers
20 Jumping Jacks
10 Plate Deadlifts
Partner Strength
Metcon (Weight)
3 SETS
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
P1 Completes…
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-Downs
P2 Completes…
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Row
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Row
25 “Synchro” Sit-ups
*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
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
1:00 Walking Lunges
1:00 Wall Sit
STATION 2
1:00 Push-ups
:00 Tuck Hold
STATION 3
1:00 Mountain Climbers
1:00 Bear Crawl Hold
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
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)
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Bike
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 “Synchro” Sit-ups
*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for weight)
1. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Overhead Squat
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Strict Press
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Bench Press
*Perfect mechanics and moderate loading. Stay below the loading for the OHS from earlier in the week. Move with purpose…these are not meant to be heavy.
CrossFit 262 – CrossFit
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Snatch DL + Hip Snatch (8min EMOM (1+1))
Front Squat + Split Jerk (2+1)
Metcon (Time)
5 ROUNDS:
6 Burpees
9 Pull-ups
12 Lunges
15 Sit-ups
(Rx+ SUB 9min)
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
Play a Game!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
10 Wall Balls
10 KB Sumo DL High Pull
*Every 2:00 including 3-2-1 go, perform…
40 Alt. Mountain Climbers
Optional Finisher
Warm-up (No Measure)
2-3 SETS
5 Jefferson Curls
20 Alt. Plank Wall Ball Rolls
15 KB Good Mornings
