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)
CrossFit 262 – CrossFit
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Push Press (4 x 3 building to 85%)
10 Side Bends per side in between sets.
Metcon (AMRAP – Rounds and Reps)
12 Minutes to get as far as possible:
3 rounds of Cindy*
then:
3 Rounds of Strict Pull Up Cindy*
then:
3 Rounds of HSPU Cindy*
then:
3 Round of Strict Pull Up, Strict HSPU Cindy*
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Strict Pull Up Cindy = 5 Strict Pull Ups, 10 Push Ups, 15 Air Squats
HSPU Cindy = 5 Pull Ups (can kip), 10 HSPU, 15 Air Squats
Strict Pull Up, Strict HSPU Cindy = 5 Strict Pull Ups, 10 Strict HSPU, 15 Air Squats
If you finish all 12 rounds before 12 minutes, you’re done.
