CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
6 minute AMRAP
Row 100 meters
Run 100 meters
5 samson lunges/leg
5 wall balls
5 strict burpees
5 broad jumps (not maximal)
Rest and prepare for 4 minutes. WOD starts at at 10:00 (coaches please re-start clock to zero)
Workout
The Back Nine (Time)
200 foot Burpee Broad Jump
Run 1000 meters
Row 1000 meters
Run 1000 meters
200 meter Farmers Carry (35/53)/(53/70)
Run 1000 meters
300 foot Walking Lunge (0/0)/(25/45)*
Run 1000 meters
75/100 Wall Balls (10/14)/(14/10)**
Coaches notes: stagger start as needed – once all athletes have completed burpees set rowers out or pre-set them out of the way. Burpees and lunges are on a 50 foot course.
Feet must cross the line before turning or you will be sent back to the previous start line.
*Load with a heavier sandbag as desired.
**Pick a weight that you can do 100 reps unbroken with. Form before weight on this.
Finisher
Metcon (Weight)
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row
10 Groiners
8 Lunges
6 Tempo Air Squat (2121)
1 ROUND
1:00 Row
10 MB Push Press
8 MB Overhead Lunges
6 Tempo MB Front Squat (2121)
Strength
Front Squat (5-5-5-5)
5-5-5-5
Tempo Front Squat (2121)
(Score is Weight)
Workout
“TRIDENT” (AMRAP – Reps)
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
(Score is Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
Max Sit-Ups
STATION 2
:30 Plate OH Hold
Max Plate G2OH
STATION 3
:30 Top of Ring Row Hold
Max Ring Rows
STATION 4
:30 Wall Sit
Max Air Squats
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 Round (2:00 CAP)
5 Bootstrappers
10 Glute Bridge Ups (:02 Pause at top)
:15/:15 Front Rack Hold
2 Rounds (3:00 CAP)
:30 Row
10 RKBS
:15/:15 Front Rack Hold
:30 Shoulder Taps
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
20 Russian KB Swing
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
10 DB Deadlifts
10 DB Hammer Curls
10 DB Strict Press
Into…
2 ROUNDS
100m Run
10 DB Hang Power Cleans
10 DB Push Press
Strength
Hang Power Clean (5×2)
5×2
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
200m Run
15 Hang Power Clean (95/65)|(65/45)
9 Shoulder 2 Overhead
(Score is Time)
