CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
Workout
Metcon (Time)
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
15 Jumping Jacks
6/6 Fire Hydrants
9 Drop Squats
Then:
2 Rounds
3 Inchworms
5 Front Squats (Pvc/Bar)
Strength
Front Squat (12 Minutes to build to Heavy Triple)
On a 12 minute running clock, build to a heavy triple front squat.
Metcon
Metcon (Time)
21 Calorie Row
21 Back Squats (115/83)
100 Double Unders
15 Calorie Row
15 Front Squats (115/83)
75 Double Unders
9 Calorie Row
9 Overhead Squats (115/83)
50 Double Unders
Recovery
Warm-up (No Measure)
1 Minute Couch Stretch Per Side
:30 Calf Stretch Per Side
3:00 Foam Rolling Legs/Glutes.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
3 ROUNDS
:20 Bike (EZ → Mod → Hard)
4/4 DB Bent Over Row
6 DB Hang to Overhead
16 Plank Alt. Shoulder Taps
Workout
Metcon (AMRAP – Reps)
AMRAP x 14 MINUTES*
Max Cal. Bike
*Every 2:00 including 3-2-1 go, perform…
4 Ring Rows
6 Plate G2OH
8 Sit-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching / Mobility
Suggested Areas of Focus …
Barbell Quad Smash
Lat Smash on KB Horn
Foam Roll Back/Lats/Glutes/Hamstrings/Quads
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
20 Single Unders
10 RKBS
20 Plank Shoulder Taps
10 Up-Downs
Strength
Metcon (AMRAP – Reps)
3 SETS
15 Box Dips
into…
MAX DBL KB Strict Press (35/26)
-Rest 2:00 b/t Sets-
Workout
Metcon (Time)
FOR TIME
100 Double Unders
800m Run
60 Sit-ups
40 KB Swing (70/53)
20 Burpees
100 Double Unders
