CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Wall Ball G2OH
10 DB Burpees
10 Ring Rows
– 10 Minute CAP –
Recovery Workout
Metcon (Time)
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs
25 Power Balls
10 DB Curl & Press
10 Strict Pull Ups or ring rows, slow
1:00 Walking Rest b/t Sets
-30:00 Time Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Group Mobility or Stretching
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Max Reps DB Hang Clean & Press
STATION 2
Max Cal Bike
STATION 3
Max Reps DB Front Squat
STATION 4
Max Plank Hold
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 KB Deadlift
7 KB Swing
7 2-Handed KB Thrusters
Form before speed
RX – 53/35
RX+ 70/53
Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!
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)
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence
200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold
*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Deadlift (75/55)|(45/35)
3 Strict Press
7 Back-Rack Thrusters
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
