CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – Plank Hold → Hollow Hold (MIN 4)
MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5)
MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN 6)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :50 Max Sit-Ups
MIN 2 – :40 Max Ring Rows
MIN 3 – :30 Max Cal. Row
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10 DB Floor Press in Glute Bridge Hold
5-8 Pike-Ups on Rower
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
30 Mountain Climbers
5/5 DB Arm Haulers
5/5 SA SL Deadlift
Strength
Deadlift (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
3-6-9…and so on
Deadlifts (155/105)
Toe 2 Bar or Hanging Knee Raise
Burpee Over Bar
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bike @ Moderate Pace
:30 Easy, recovery pedal
-REST :30-
2 ROUNDS
:30 Air Squats
:30 Rest
:30 Single DB Squats (light weight)
-REST :30-
1 ROUNDS
:30 Burpees
:30 Rest
:30 Hollow Rocks
Workout
Metcon (Time)
6 ROUNDS FOR TIME
:15 Assault Bike Sprint
:45 Recovery Pedal
-Rest 2:00-
4 ROUNDS FOR TIME
:30 Max DB Squats
:30 Max Air Squats
-Rest 2:00-
2 ROUNDS FOR TIME
:40 Max Burpees
:20 Max Hollow Rocks
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing
:20 Single Unders → :20 High Jumps → :20 Double Unders
:20 Fast Single Unders → :20 Penguin Taps → :20 Double Unders
:30 DBL DB Overhead Hold→ 10 Alt. DB Press → 10 DB Strict Press
Strength
Push Press (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (Time)
6 ROUNDS FOR TIME
50 Double Unders
300m Row
12 Push Press (95/65)
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
5 minutes of stretching.
DO NOT RUN 400 METERS. I repeat – do not run 400 meters.
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
Michael & Danny’s playlist:
https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0
Strength
Push Press (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
Workout
Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Mountain Climbers
10 DB Deadlifts
STATION 2
AMRAP
40 Double Unders
10 DB Push Press
STATION 3
AMRAP
:30 Plank
10 DB Russian Swings
STATION 4
AMRAP
:30 Hollow Hold
10 DB Lunges
