CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
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 hard effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **
*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)
C. STRENGTH / GYMNASTICS
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Clean & Jerk
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
AMRAP
1 Up/Down
1 Jump Squat
STATION 3
AMRAP
4 Sit-ups
4 Hollow Rocks
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
8 Up-Downs
16 Alt Prisoner Step-Ups **
**Prisoner Step-Up: Hands behind head, chest up!
Rest 1:00-2:00 to explain the next movements.
Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*
Heavy Holds: Sandbag hold/front rack hold/kettlebell farmers carries/kettlebell front rack/weighted wall sit/DB overhead holds
C. STRENGTH / GYMNASTICS
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Clean & Jerk
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
25 Jumping Jacks
25 Mountain Climbers
25 Lateral Jumps over DB
-into-
2 ROUNDS
10 Alt. DB Press
10 Alt. DB Bent Over Rows
10 DBL DB Swings
10 DB Burpees
Strength
Bench Press (10-10-10-10)
10-10-10-10
Bench Press*
*Sets must be unbroken.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
8 DB Bent Over Row (35/25)
8 DB Ground to OH
100m Run
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10-10-10-10-10)
Work your way up to a heavy set of 10 for the day. If you cannot overhead squat, front or back squat.
Check your ego at the door.
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat/front squat
15 HSPU/push ups
400m Run
15 HSPU/push ups
15 Overhead Squat/front squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
RX = 65/45, front squat, push ups
RX+ = 95/65, OHS, HSPU
If you can’t run, Row or ski 400 or bike 800
Optional Cool Down
Warm-up (No Measure)
Abstober #ABSTOBER 22 is NOW!
👻4 rounds for quality of:
👨🎤22 Rotational push up plank K2E
🎯22 Elbow plank kick backs
🎃GET IT DONE
💀👨🎤🎯🐟🦆💦👾
https://www.youtube.com/watch?v=a8RVHwbNpzE
