CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
TABATA 8 ROUNDS :20 ON // :10 OFF
Movement 1: Single Unders → Double-Unders
Movement 2: DB Deadlifts → DB Upright Shrugs*
Movement 3: Hollow Rocks → Supermans
Movement 4: Up-Downs → Burpees
*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.
Workout
Metcon (Time)
EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders
Score is slowest round.
Optional Finisher
Warm-up (No Measure)
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps
:30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug
:30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-ups
Strength
Push Press (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (4 Rounds for time)
4 SETS
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toe 2 Bar
-1:30 Rest b/t Sets-
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 KB Deadlift
7 KB Swing
7 2-Handed KB Thrusters
Form before speed
RX – 53/35
RX+ 70/53
Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!
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)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters
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)
2 ROUNDS (3:00 CAP)
10 Air Squats
14 Alt. Lunges
16 Hollow Rocks
Immediately into …
2 ROUNDS (4:00 CAP)
10 Jumping Air Squats
200m Run
10 Alt. Step-Ups
“
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
20 Jumping Air Squats
400m Run
20 Alt. Step-Ups
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 RKBS
6 Goblet Reverse Lunges
2/2 SA KB Thruster
Athletes can keep out their KB’s and run through the below Squat prep!
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB in Goblet Position)
5 Tempo Goblet Squats (28X1)
Strength
Back Squat (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (Time)
10 ROUNDS FOR TIME
10 Thrusters (75/55)
10 Push-ups
-15:00 Time Cap-
