CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Slam Ball Deadlifts
6 Alt. Slam Ball Around the Worlds*
5 Slam Ball Strict Press
20 Mountain Climbers
*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
25 Push Press (95/65)|(65/45)
Immediately into…
7 ROUNDS
6/4 Cal Bike
12 Slam Balls (30/20)|(20/10)
Immediately into…
25 Push Press
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM x 10 MINS
Odd- :30 Row (increasing effort every round)
Even- :45 of Movement!
1st round= Alt Groiners
2nd round= KB DL
3rd round= RKBS
4th round= KB Upright Row
5th round= Plank Shoulder Taps
Workout
Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
(No Measure)
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
AMRAP
10 Box Jumps
12 V-Ups
STATION 2
EMOM
15 Burpees
STATION 3
AMRAP
10 Box Jumps
12 DB Push Press
STATION 4
EMOM
15 KB Swing
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MIN
100m Run
8 Alt. Box Step Ups
:15 Wall Sit (check for depth)
300m Bike
Workout
Metcon (Time)
3 ROUNDS FOR TIME
200m Run
14 Alt. Lateral Box Step-Overs
1:00 Wall Sit
14 DB Curl to Press
600m Bike
-Time Cap 16:00-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
Partner Style “You Go, I Go” Warm-Up
AMRAP x 6 MINUTES*
ROUND 1
P1: 100m Run
P2: Air Squats
ROUND 2
P1: 100m Run
P2: Lunges
ROUND 3
P1: 100m Run
P2: MB FR Lunges
ROUND 4
P1: 100m Run
P2: Wall Balls
*Partner 1 is the timekeeper. Once the run is completed, switch. Partner 2 does max reps of movement until partner 1 returns from run.
Strength
Front Rack Lunge (3×8/8)
3 SETS
8/8 Reverse Front Rack Lunges
25 Glute Bridges
(Score is Weight)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 Wall Balls (20/14)|(14/10)
80 Sit-ups
60 Front Rack Lunges (135/95)|(95/65)
400m Run
20 Synchronized Burpees
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)
