CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
Progressive Round Warm Up
Round 1:
10 Step Ups
15 Jumping Jacks
20 Mountain Climbers
Round 2:
10 Box Jumps
15 Ring Rows
20 Alternating V-Ups
Round 3:
10 Box Jump Overs
15 Supinated Ring Rows
20 V-Ups
Workout
DM Intervals 18 (AMRAP – Reps)
5 rounds of 60 seconds work, 30 seconds rest. Alternate exercises.
Strict Pull Ups
Dumbbell strict press
Box Step Ups, same dumbbells
Weighted sit up, one dumbbell
Double Unders
Choose a dumbbell weight that is challenging but allows at least 15 press reps and 20 step ups in each round
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Alt. Sampson Stretches
10 Curtsey Squats
5 Inch Worms + Push-Up
10 Up-Downs
Partner Strength
Clean and Jerk (3-3-3)
IN TEAMS OF 2…
3-3-3
Clean & Jerk*
*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.
(Score is Weight)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
30 Wall Balls
20 Ring Rows
STATION 2
AMRAP
30 Plate Hops
20 DB Deadlift
STATION 3
AMRAP
30 Double Unders
20 DB Lunges
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
100 Wall Balls
30 Clean & Jerk (135/95)|(95/65)
50 Wall Balls
15 Clean & Jerk
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 of Flow Yoga or Stretching
C. STRENGTH / GYMNASTICS
Split Jerk (3-2-1-2-3)
3-2-1-2-3
Split Jerk*
*Take from rack or blocks. Second half of the wave 2-3 should be heavier than the first half of the wave for each set.
(Score is Weight)
