CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
100m Group Run
-Into-
3 QUICK SETS…
10 Glute Bridges
:20 Glute Bridge Hold
10 Empty Barbell RDLs
:20 Plank Shoulder Taps
-Into-
100m Individual Run
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (3131)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
21 Deadlifts (155/105)|(95/65)
400m Run
15 Deadlifts (185/135)|(135/95)
200m Run
9 Deadlifts (225/155)|(155/105)
(Score is Time)
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
AMRAP
7 Box Jumps
7 Russian KB Swing
STATION 2
Run 400m
then..
Max Push-ups
STATION 3
EMOM
15 Slam Balls
CrossFit 262 – CrossFit
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Snatch balance + Overhead squat (1,1,1,…)
Build up as desired, punch into the catch and keep reaching.
Snatch (4×1 @ 85%)
5% heavier than last week. 4 good reps.
2 Cleans + Jerk (5x(2+1))
Two cleans then 1 jerk. Use the cues from the last 4 weeks.
Build as desired.
Front Squat (4×2 @ 90%)
Suggested build:
50% x 5
65-75-85% x 2
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
RUN OR ROW 1000 METERS
then…
1 minute couch/side
30 second bar hang
..then, 3 rounds of:
5 ring rows or strict pull ups
7 perfect push ups
9 air thrusters
Fun Time Fran Time playlist:
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Skill
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Walk 200 meters
2:00 Foam Roll Upper Back / Lats
1:00 Child Pose
(No Measure)
