CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 — :45 Lunge → Mountain Climber → Jumping Jacks
MIN 2 — :45 Box Step-up → Box Jump → Box Jump Over
MIN 3 –:45 Hollow Body Hold
Strength
Back Squat (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
5 Front Squats (95/65)
7 Box Jump Overs (24/20)
10 Wall Ball (20/14)
-Rest 2:00-
AMRAP X 6 MINUTES
5 Front Squats
7 Box Jump Overs
10 Wall Ball
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max WB Ground to Overhead
STATION 2
Max Up-Downs
STATION 3
Max Box Step-ups
STATION 4
Max Cal Row
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 ROUNDS FOR TIME (4 MIN CAP)
1:00 Bike (Moderate Pace)
12 Alt. Step-Overs (practice the pivot on top of the box!)
10 Sit-ups
8 Push-ups
SPECIFIC WARM-UP (3 MIN CAP)
1 ROUND
8 DB Deadlifts (Light-Moderate)
6 Box Jump Overs
8 V-ups (or tuck-ups w/bent knees)
6 Box Dips
Workout
Metcon (AMRAP – Rounds and Reps)
WORKOUT
ON A 5:00 RUNNING CLOCK…
50/40 Cal. Bike*
then…
AMRAP x 10 MINUTES
10 DB Deadlifts
10 Box Jump Overs
10 V-Ups/Tuck-Ups
10 Box Dips
*If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.
Make note of the time for 50 cals!
Optional Finisher
Warm-up (No Measure)
2-3 SETS
15 Supermans
10/10 Single Leg Box Squats
30 Hollow Flutter Kicks
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS
7 Cal Bike
7 Push-ups
7 Double DB Burpees
7/7 Single Arm DB Bent Over Row
*DB’s go away and we start teaching that Bench Press!
Strength
Bench Press (6-6-6-6-6)
6-6-6-6-6
Tempo Bench Press (31X1)
Workout
Metcon (5 Rounds for reps)
EVERY 2:00 FOR 5 SETS
12/10 Cal Bike
MAX Devil’s Press (35/25) in remainder of time
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
If we’re going down, we may as well go down in flames playlist:
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Warm up:
Row 200 meters
Run 200 meters
25 single unders
25 double unders
1 rope climb
Meet out back for sled push practice.
Metcon
KAMIKAZE (Time)
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching
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
1:30 Max Air Squats
1:30 Max Plank
STATION 2
1:30 Max Push-ups
1:30 Max Squat Hold
STATION 3
1:30 Max Lunges
1:30 Max Tuck Hold
