CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Alt. Box Step Ups
10 Banded Goodmornings
10 Alt. Curtsy Lunges
5/5 SL Glute Bridge w/ :02 Pause at the top
Into..
2 ROUNDS
10 Box Jumps
10 RKB Swings
5 Burpee Broad Jumps
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)
MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)
MIN 3 – 15 DB Hip Thrusts
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Box Jumps (24/20)
20 KBS (53/35)|(35/26)
20 Burpees
-15:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
TABATA WARM-UP…Grab a plate, and a mat:
4 SETS x 4 STATIONS (:20 on / :10 off)
-Rotate between each movement in each set
MOVT 1- Plate G2O
MOVT 2- Plate Strict Press
MOVT 3- Plate Halo
MOVT 4- Plate Sit-Ups (press plate to OH position at sit up)
Strength
Bench Press (3-3-3-3-3)
Heavier than last week
Last set max reps
Workout
Metcon (5 Rounds for reps)
5 SETS FOR MAX REPS
1:00 Back Rack Lunges (95/65)|(65/45)
1:00 Box Jump Over (24/20)
1:00 Hang Power Clean
1:00 Sit-Ups
-1:00 Rest b/t Sets-
(Score is Reps for Each Set)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
20 Russian Twists
STATION 2
EMOM
30 Double Unders
STATION 3
EMOM
8 DB Box Step Overs
STATION 4
EMOM
12 Russian KBS
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Workout
El Sabado Gigante es Muy Dificil (Time)
200 meter sled push 160/120
100 burpees
1 mile run
2k row
100 wallballs 20/14
(break this up however you want)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Weightlifting
Power Clean (3-3-3-3-3)
Metcon
Metcon (Time)
4 Rounds
11 burpees over bar
11 pullups
11 power cleans 115/83
Rest one minute
