CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3:00 SHOULDER FLOW | 2-3 SETS
5 PVC Passes
3/3 Around the World
:10 OH Hold w/ PVC
10 Strict Presses with PVC
:10 OH Hold w/ PVC
10 Alt Lunges w/ PVC in Back Rack
AMRAP x 4 MINUTES
20 Hops Over PVC
10 PVC Bent Over Rows
10 Hollow Rocks (Holding PVC in OH position)
20 Mountain Climbers
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (3211)
(Score is Weight)
Workout
Metcon (6 Rounds for time)
EVERY 2:00 x 6 SETS
30 Double Unders
10 Strict Press (65/45)|(45/35)
30 Double Unders
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Get ready for a big effort on Fran!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
12 Alt. Groiner + OH Twist
12 Scap Retracts
12 Arm Haulers
6 Boot Straps
Then…
2 ROUNDS
12 Jumping Squats
6 Burpees
12 Scap Pull-Ups
6 Ring Rows
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
3:00 Slow Pedal on Bike
2:00 Foam Roll Upper Back / Lats
1:00 Rebound Recovery (prone rest)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (1RM)
Build to 1RM Strict Press
(Score is Weight)
Shoulder Press (3 x Max Reps)
3 SETS
Max Reps Strict Press @ 75% of 1RM
(Score is Each Round for Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:30 Cal Row
1:30 Burpees
STATION 2
AMRAP
8 Mountain Climbers
8 DB Deadlifts
8 DB Push Press
STATION 3
1:30 Cal Row
1:30 Burpees
STATION 4
AMRAP
8 Mountain Climbers
8 DB Deadlifts
8 DB Push Press
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Strength
Metcon (No Measure)
3 Rounds for Quality, not for time:
20 GHD Sit Ups
10 to 15 Ring Dips [Rx+ Ring Muscle Up Practice]
200m Weighted Carry*
*Sandbags/Farmers Carry/Overhead Carry/Front Rack/Etc.
Metcon
Metcon (Time)
3 – 6 – 9 – 12 – 15 – 18 – 21
Single Arm DB Thruster (40/25)[50/35]*
*:30 Plank and 30 Double Unders after each set.
[Rx+ 20 ft HS walk + 30 double unders after each set]
Can switch off hands for thrusters as desired.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 SETS (6 Min Cap)
:30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2)
10 Alt Sampson-Step Back Lunges (:01 Pause OH)
10 Slam Ball or Wall Ball Deadlifts
10 Slam Ball or Wall Ball Strict Press
10 Slam Ball or Wall Ball Bent Over Row
20 Toe touches to the top of the Ball (fast feet)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
12 Ring Rows
12 Slam Balls
-Rest 1:00-
AMRAP x 3 MINUTES
8 Ring Rows
8 Slam Balls
-Rest 1:00-
AMRAP x 2 MINUTES
4 Ring Rows
4 Slam Balls
(Score is Rounds + Reps)
