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 – COMPETE
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A. CONDITIONING
Metcon (4 Rounds for time)
4 SETS
50/40 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up
(No Measure)
Workout
“UPPERCUT” (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.
*New NCFIT Classic Workout!
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
: Front Squat (3×3)
3×3
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
Push Press (3×3)
3×3
Push Press
*Perform at same heavy weight across
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squats
STATION 2
Max Push-ups
STATION 3
Max Alt. V-ups
STATION 4
Max Lunges
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Lizard Rotations per Side
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
Sumo Deadlift (6-6-6-6-6)
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
or
20/15 Calorie Bike
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 – 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)
