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 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP (4 MIN CAP)
2 ROUNDS
100m Jog
10 Jumping Air Squats
10 Alt. Tall Plank Shoulder Taps
:30 Down Dog
SPECIFIC WARM-UP (5 MIN CAP)
1 ROUND (W/LIGHT-MOD KB)
5/5 Single Arm KB Front Rack Squats
5/5 Moose Antlers*
5/5 Single Arm KB Push Press
5 Cat/Cows
5/5 Single Arm KB Thrusters
1 ROUND (W/LIGHT-MOD KB)
5 DBL KB Squats
5/5 Moose Antlers
5 DBL KB Push Press
5 Cat/Cows
5 DBL KB Thrusters
Workout
Metcon (3 Rounds for time)
3 SETS
200m Run
10 Right Arm KB Thrusters
200m Run
10 Left Arm KB Thrusters
200m Run
10 KB Thrusters
-Rest 2:00 b/t Sets-
-18:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 10 Ring Rows + MAX Jumping Jacks
MIN 2 – 10 Air Squats + MAX Alt. V-ups
Strength
Metcon (No Measure)
EVERY 2:00 FOR 4 SETS
5 Strict Pull-ups
15 Supinated Bent Over Row*
*Keep weight moderate.
Workout
Metcon (Time)
FOR TIME
200m Farmer Carry (53/35)
into…
7 ROUNDS
5 Pull-ups
10 Sit-ups
15 Air Squats
into…
200m Farmer Carry
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
HEAVY WEIGHT JAMS:
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3×5)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
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
FOR TIME
50 Sit-ups
25 Burpees
(rest remainder)
STATION 2
Recovery Bike @ Moderate Pace
STATION 3
FOR TIME
50 Burpees
25 Sit-ups
(rest remainder)
STATION 4
Recovery Bike @ Moderate Pace
