CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
4 ROUNDS (6:00 MINUTE CAP)
1/1 SA DB Burpees
2/2 SA DB Floor Press
3/3 SA Ring Row
6/4 Cal Bike (increasing pace)
Strength
Metcon (Weight)
EMOM x 6 MINUTES
MIN 1 – 10-15 SA DB Incline Bench Press (R)
MIN 2 – 10-15 SA DB Incline Bench Press (L)
(Score is Weight)
Workout
“NCFIT S&C BASELINE – Bike” (Calories)
“NCFIT S&C BASELINE I”
I. AMRAP x 6 MINUTES
Max Cal Bike
(Score is Cals)
“NCFIT S&C Baseline – Bodyweight” (AMRAP – Rounds and Reps)
II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Weight)
3 SETS
10 Unbroken Power Cleans*
*Increase weight each set
-Rest as Needed b/t Sets-
(Score is Weight)
Metcon (Weight)
3 SETS
10 Unbroken Power Snatch*
*Increase weight each set
-Rest as Needed b/t Sets-
(Score is Weight)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Through Lunge
10 Scap Pull-Ups
10 Alt. Squat Thoracic Rotation
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
10 Kip Swings
Workout
Metcon (Weight)
EMOM x 18 MINUTES
MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.
(Score is Load)
Finisher
Metcon (No Measure)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
EMOM x 8 MINUTES
MIN 1 – Max Strict HSPU
MIN 2 – Max Strict Pull-Ups
(Score is Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
20/15 Cal. Bike
Into …
TABATA (8 ROUNDS, :20 ON // :10 OFF)
MVMT 1 – Alt. Forward Lunges
MVMT 2 – Single-Unders
MVMT 3 – Hollow Rocks
MVMT 4 – Double-Under Practice
Into …
20/15 Cal. Bike
Workout
Metcon (Time)
FOR TIME
50/40 Cal. Bike
50 Walking Lunges
150 Double Unders
50 Walking Lunges
50/40 Cal. Bike
-Hard Cap 16:00-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
:30 Good Mornings
:30 Single Unders
:30 Up-Downs
-1:00 Rest-
1 ROUND
:30 High Jump Single Unders
:30 Straight Leg Sit-ups
:30 Fast Jump Single Unders
:30 Up-Downs
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (1111)
(Score is Weight)
Workout
“BLACK WIDOW” (Time)
FOR TIME
40-30-20-10
Up-Down
80-60-40-20
Double Unders
3-3-3-3
Deadlift (185/135)
-10:00 Hard Cap-
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 Glute Bridges
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
https://youtu.be/hV_rDOloxCI
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
https://youtu.be/YvxmS5BIPi8
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
For all squats, focus on great movement patterns.
Mark Pratt’s Ex-Pat Playlist
https://open.spotify.com/playlist/4f3Lky9axfWCdxp4WgzdZn…
Strength
Back Squat (5-5-5-5-5)
Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.
You want a power booty? Ya gotta move weight with good form. Get after it.
Workout
Where Are My Legs? (Time)
3 ROUNDS FOR TIME
30 Goblet Lunges (35/26)[53/35]
350/300 Row
Lunges are anyway, alternate or not.
Stand up fully with feet together each rep.
Reset rower each round.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20/15 Cal Row
25′ HS Walk
-Rest 2:00-
3 ROUNDS FOR TIME
20/15 Cal Row
25′ HS Walk
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations
Into…
EMOM x 6:00
:30 On/ :30 Off
Min 1 – Row (Easy)
Min 2 – Wall Squats
Min 3 – Row (Moderate)
Min 4 – Cossack Squats
Min 5 – Row (Hard)
Min 6 – Back Squats w/ empty bar
Strength
Back Squat (3-3-3-3-3)
3-3-3-3-3
Back Squat*
*Start moderate and build to heaviest set of 3.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row
*Squat can come from ground or rack.
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS
1:30 Wall Sit
-Rest 1:30 b/t Sets-
(No Measure)
5 SETS
1:00 Hollow Hold
– Rest 1:00 b/t Sets-
(No Measure)
