CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Supermans
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch [95/63]|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike/Row/Ski
*P1 works while P2 rests. Partners can alternate as needed.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
15 Up-Downs
then…
AMRAP Max Calorie Bike
STATION 2
15 Up-Down
then…
AMRAP Max DB Swing
STATION 3
15 Up-Down
then…
AMRAP Max Box Jump
STATION 4
15 Up-Down
then…
AMRAP Max Calorie Bike
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)
AMRAP x 10 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike*
*P1 works while P2 rests. Partners can alternate as needed.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row @24 strokes/minute
10 Bodyweight Romanian Deadlifts*
:30 DBL KB Front Rack Hold
1 ROUND
1:00 Row @28 strokes/minute
10 DBL KB RDLs**
:30 DBL KB Front Rack Carry
Workout
Metcon (Time)
4 ROUNDS FOR TIME
500m Row
15 DBL KB RDL
50m DBL KB Front Rack Carry
-18:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
FOR TIME (6:00 CAP)
50 Single Unders
20 Box Step-overs
50 Single Unders
10/10 Single Leg DB Deadlift
50 Single Unders
20 DBL Hammer Curls
Strength
Deadlift (3-3-3-3-3-3)
EVERY :45 FOR 6 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Deadlifts(185/135)
15 Box Jumps (24/20)
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
…and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout.
