CrossFit 305, CrossFit 262, CrossFit A1A – NC30
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Warm-up
Warm-up (No Measure)
3 ROUNDS
4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)
5 Up-Downs
20 Alt. Shoulder Taps
5 Inch Worms + Tempo Push Up (21×1)*
*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
12 Up-Downs
10 Sit-ups
8 DB Deadlifts
6 Push-Ups
-Rest 3:00-
Repeat!
Optional Finisher
Warm-up (No Measure)
2-3 SETS
6/6 Single Leg KB RDL
12 Glute Bridge Ups
:30 Glute Bridge Hold
CrossFit 305, CrossFit A1A – CrossFit
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FIT TEST (2 Rounds for reps)
With a 12 minute running clock:
Run 1 mile then in remaining time Max Meters on Rower
Rest to 18 minutes
Then…
12 Minute AMRAP
6 Strict Pull Ups
12 Push Ups
18 Butterfly Sit Ups
Score is meters on first portion. Pull until the end as roll over meters will count.
Score is total reps on second portion.
—-
Scale distance on run to allow at least 2 minutes of rowing. Scale second amrap to be able to do at least 6 rounds.
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
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Warm-up
Warm-up (No Measure)
2 ROUNDS EACH (4 min cap)
P1 (pacer):
10 Air Squats
5 Burpees
5 DBL KB Strict Press
:20 DBL KB Front Rack Hold
P2: Rowing @ Easy Pace
Immediately into …
2 ROUNDS EACH (4 min cap)
P1 (pacer):
10 Jumping Alt. Lunges
5 Push-Ups
5 DBL KB Push Press
:20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum)
P2: Rowing @ Moderate Pace
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 14/12 Cal Row
MIN 2 – 12 Alt. KB Front Rack Lunges
MIN 3 – 12 KB Push Press
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (INCREASING EFFORT)
:40 Run, Row, Bike
10 WB Box Step-overs
10 Wall Ball Deadlifts
10 Wall Ball Thrusters
Strength
Back Squat (5-5-5-5-5-5-5-5-5-5)
EMOM x 10 MINUTES
5 Back Squats*
*Increase weight every other round. Keep weight light-moderate.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Wall Balls (20/14)
10 DB Hang Power Cleans (35/20)
8 DB Box Step-overs (24/20)
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
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A. CONDITIONING
Metcon (No Measure)
FOR RECOVERY*
10:00 Run
10:00 Bike
8:00 Run
8:00 Bike
4:00 Run
4:00 Bike
*Goal is to maintain same pace throughout entire workout.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
Warm-up (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
AMRAP x 5 MINUTES
Squat Clean (185/135)
-Rest 2:00-
AMRAP x 4 MINUTES
Squat Clean (205/145)
-Rest 2:00-
AMRAP x 3 MINUTES
Squat Clean (225/155)
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Burpees
STATION 2
Max Wall Sit
(if break, rest as needed and go back to hold)
STATION 3
Max Meter Row
STATION 4
Max Push-up Plank
(if break, rest as needed and go back to hold)
