CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
10 Wall Ball FR Lunges
6 Up-Downs
1 ROUND
:30 Power Jumps
10 Wall Ball Air Squats
6 Up-Downs
1 ROUND
:30 Fast Wrist Single Unders
10 Wall Ball Thrusters
6 Up-Downs
1 ROUND
:30 Double Unders
8 Wall Balls
:30 Double Unders
Strength
Metcon (Weight)
EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders
*Build up to and past workout weight.
(Score is Weight)
Workout
“PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps)
AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders
*New Benchmark
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row with ½ Slide in
10 Alt. Step-Ups
5/5 Single Arm DB Strict Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
250m Row
17 Box Jumps
9 DB Strict Press
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
Run 200m
1 strict pull up
2 strict push ups
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
Strength
Single Arm Dumbell Press (10-10-10-10-10)
20 Minute ALT. EMOM
Min 1 – 10 Press Right Arm
Min 2 – 10 Press Left Arm
Min 3 – 10 Hanging Knee Raise (RX+ use
Min 4 – Tension Plank
https://youtu.be/PtW9w-1GN0w
Min 5 – Rest and reset
(Score is Weight of press)
Workout
Metcon (AMRAP – Reps)
After the last rest minute of the EMOM, go directly into this and Hit it HARD!
5 Minute AMRAP
30 Burpees
30 Goblet Squats
*same DB as 1st part, should be light/medium and unbroken or close
(Score is Reps)
This is a sustained sprint – Get after it!
RX+ 10 bar muscle ups after squats
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
20 Shoulder Taps
10 Ring Rows
8/8 Single Arm Strict Press
6/4 Cal Bike
Strength
Metcon (3 Rounds for reps)
3 SETS
MAX Strict Press
Into…
MAX Push Press
-Rest 2:00 b/t Sets-
*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.
(Score is Reps)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups
-12:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
20 Cal Bike
-Rest 1:00-
40 Cal Bike
-Rest 2:00-
60 Cal Bike
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
:45 Bike
10 Alt Spiderman Lunges
10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
Strength
Snatch (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Snatch
*Last Seen 8/28/19
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5-3-1)
5-3-1
Back Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
(Score is Weight)
