Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
P1: 200m Run
P2: Row (run is timer)
*alternate P1 and P2
Into…
1 ROUND
5/5 SA Ring Rows
5/5 SA Strict Press
10 Groiners
Into…
1 ROUND
5/5 SA Ring Row
5/5 SA Push Press
10 Up-Downs
Strength
Push Press (8-8-8)
8-8-8
Push Press
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
750m/500m Row
-into-
4 ROUNDS
12 Push Press (115/75)|(75/55)
12 Pull-ups
-into-
800m Run
-16:00 Time Cap-
(Score is Time)
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m
Rest Remainder
STATION 2
40 Box Jumps
Rest Remainder
STATION 3
30 Burpees
Rest Remainder
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CrossFit 262 – CrossFit
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snatch pull + snatch (1-1-1-1-1…)
Front Squat + Split Jerk (1+1, Building)
We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
Optional Finisher
Metcon (No Measure)
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
Announcements
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CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
400m Run
30 sec hang from bar
-Into-
3 ROUNDS
15 Glutes bridges (1 sec hold)
5 push ups
10 squat therapy
3/2 strict pull ups or 7 ring rows
5 back squat (2 sec hold)
Strength
Back Squat (5-5-5-5-5)
5-10 pounds heavier than last week.
Workout
Marbles (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
5/3 strict pull ups
Run 200 meters
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
ALTERNATING TABATA (:20 ON/ :10 OFF)
8 ROUNDS TOTAL…
1: Air Squat (1111)
2: Single Unders*
*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc
Strength
Front Squat (5-5-5-5)
5-5-5-5
Tempo Front Squat (3211)
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 60 Double Unders
MIN 2 – 12 Front Squats (135/95)|(95/65)
MIN 3 – :40 Barbell Front Rack Hold
(No Measure)
