CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bootstrapper
:30 Cossack Squats
:30 Inch Worms
DL Focused Warm-up (with a barbell)
2 ROUNDS
5/5 RDL
:30 Mountain Climbers
10 Sumo Deadlifts
:30 Up-Downs
10 Deadlifts
Skill
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3 Push-Thru*
MIN 2 – 5 Deadlift (Build to Workout Weight)
*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 Deadlifts (225/155)|(155/105)
30 Sit-ups
15 Push-ups*
*Hand-Release Optional
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6 MINUTE CAP)
5/5 SA Ring Row
5/5 SA RKBS
5/5 SA KB FR Lunge
5/5 Suitcase Deadlift
50’ Bear Crawl
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 15 DBL KB Deadlift (53/35)
MIN 2 – :40 DBL KB FR Hold
MIN 3 – 15 KB Upright Row
Workout
Metcon (Time)
FOR TIME
150 KBS (53/35)*
*Every time you break, complete a 200m Run.
-15:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
7 Med. Ball Squats → 7 Med. Ball Push Press to target
7 DB Deadlifts → 7 DB Hang Jump and Shrugs
10 Alt. Mountain Climbers → 7 Plank Jump Tucks*
*Start in plank jump the feet up to the hands and back into a plank
Workout
Metcon (3 Rounds for time)
EVERY 5:00 FOR 3 SETS
400m Run
20 Wall Balls
15 DB Hang Power Cleans
10 Up-Downs
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 BB Deadlifts
8 BB Hang Power Cleans
6 BB Strict Presses
4 Broad Jumps
Workout
Metcon (3 Rounds for time)
3 SETS FOR TIME
500m Row
30 Up-Downs
20 Hang Power Clean (95/65)
10 Push-ups
-2:00 Rest b/t Sets-
Strength
Metcon (No Measure)
3 SETS (2:00 ON/ 1:00 OFF)
20 Plate Bicep Curls (25/15)
50ft Gun Walk
Complete the strength after the workout!
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
FBB Flow Warm-up
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops
-10:00 Cap-
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(5335)
1:30 Max Double Unders
-2:00 Rest b/t Sets-
Finisher
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.
