CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
FOR TIME (6:00 CAP)
50 Single Unders
20 Box Step-overs
50 Single Unders
10/10 Single Leg DB Deadlift
50 Single Unders
20 DBL Hammer Curls
Strength
Deadlift (3-3-3-3-3-3)
EVERY :45 FOR 6 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Deadlifts(185/135)
15 Box Jumps (24/20)
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
…and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout.
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks [155/105]|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks [135/95]|(95/65)
3 Lateral Burpee Over Bar
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS (8:00 CAP)*
10 Scap Push-ups → 10 Push-ups
:30 OH Plate Hold
10 Up-Downs → 5 Burpees
:30 HS Hold or Wall Walk Hold
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Bench Press*
MIN 2 – :45 Plank Hold
*Start light and finish last set at workout weight.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
150 Bench Press (135/95)*
*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.
-15:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Max Meter Row
STATION 2
Box Step-Ups
STATION 3
Max Meter Row
STATION 4
Box Step-Ups
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with hard effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks (155/105)|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks (135/95)|(95/65)
3 Lateral Burpee Over Bar
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
3 Ring / 5 Bar Muscle Ups*
*Alternate b/t ring and bar every round. Perform 3 Ring MU and 5 Bar MU.
-Rest 5:00-
EMOM x 10 MINUTES
4 Strict / 8 Kipping Handstand Push-Ups*
*Alternate b/t strict and kipping HSPU. Perform 4 Strict and 8 Kipping HSPU.
