CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Row
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Row
25 “Synchro” Sit-ups
*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
CrossFit 305, CrossFit 262, CrossFit A1A – X-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
1:00 Walking Lunges
1:00 Wall Sit
STATION 2
1:00 Push-ups
:00 Tuck Hold
STATION 3
1:00 Mountain Climbers
1:00 Bear Crawl Hold
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
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 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Bike
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 “Synchro” Sit-ups
*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for weight)
1. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Overhead Squat
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Strict Press
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Moderate 7-Rep Bench Press
*Perfect mechanics and moderate loading. Stay below the loading for the OHS from earlier in the week. Move with purpose…these are not meant to be heavy.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
Play a Game!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
10 Wall Balls
10 KB Sumo DL High Pull
*Every 2:00 including 3-2-1 go, perform…
40 Alt. Mountain Climbers
Optional Finisher
Warm-up (No Measure)
2-3 SETS
5 Jefferson Curls
20 Alt. Plank Wall Ball Rolls
15 KB Good Mornings
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Scap Pull-ups
10 Kips Swings
10 V-ups or Tuck-ups
10 Plate Presses
10 OH Plate Lunges
Strength
Metcon (No Measure)
3 SETS
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups
-1:30 Rest b/t Sets-
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 200m/150m Row
MIN 2 – 8 Renegade Row (35/25)
