CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
8 ROUNDS (:20 ON/ :10 OFF)
R1-R2: Single Unders
R3: High Jump Single Unders
R4: Fast Wrist Single Unders
R5: Penguin Taps
R6: Single Single Double Under
R7-R8: Double Unders
Athletes will then transition into…
2 ROUNDS
10 Lunges
10 Good Mornings
10 Air Squats
Strength
Back Squat (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Back Squats
*Start at a light weight a build to a moderate weight.
Workout
Metcon (Time)
FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run
-16:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Cal Bike (Begin at an easy pace then increase each round)
8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge)
10 Tuck-Ups
12 Jumping Jacks
14 Alt. Groiners (slow or fast)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
30 Goblet Lunges
12/9 Cal. Bike
30 Mountain Climbers
12/9 Cal. Bike
30 Sit-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Cal Bike
6 Up-Downs
6 Box Step Overs
6 Alt. Lunges
Strength
Metcon (Weight)
3 SETS
8/8 Half Kneeling Landmine Press
12 DB Bent Over Row
-Rest 1:30 b/t Sets-
Score is weight for DB BOR
Workout
Metcon (Time)
FOR TIME
30/25 Cal Bike
30 DB Up-Down (35/20)
30 DB Box Step-Overs(24’/20′)
30 DB Push Press
30 DB Suitcase Lunge
30/25 Cal Bike
-16:00 Hard Cap-
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
Max Cal Row
STATION 2
AMRAP
5 Up-Downs
10 Mountain Climbers
STATION 3
Max Cal Row
STATION 4
AMRAP
5 DB Strict Press
10 Tuck-Ups
