CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
200m Run
10 Squat
7 Push Ups
10 Glute Bridge
:20 Handstand or Plank
Workout
Metcon (4 Rounds for reps)
EMOM x 20 MINUTES
MIN 1 – :45 DBL KB FR Hold
MIN 2 – :45 Handstand Hold
MIN 3 – :45 DBL KB Glute Bridge Hold
MIN 4 – :45 Wall Sit Hold
MIN 5 – Max reps KB Thrusters
(Score is Total Thrusters )
Rx 35/26
Rx + 53/35
15 Minute Stairway to Heaven (AMRAP – Rounds)
15 minute AMRAP
Run 200 meters
Rest 30 seconds
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS (3:00 Cap)
10 PVC Pass Thrus
5 Inch Worm + Push Up
10 Bootstrappers
10 Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZoss
Strength
Bench Press (2-2-2-2-2)
Same weight last week
E2MOM
After each set, perform 10-12 reps of strict Push-Ups.
Workout
Metcon (Time)
3 SETS
8 Power Snatch (65/45)
10 Tuck-Ups
-Rest 1:00-
2 SETS
10 Power Snatch (95/65)
15 Tuck-Ups
-Rest 1:00-
1 SET
12 Power Snatch (115/75)
30 Tuck-Ups
(Score is Total Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Metcon
CHIPPERVALS I (No Measure)
ON A 3 MINUTE CLOCK PERFORM:
500 METER ROW
400 METER RUN
200 METER SINGLE ARM FARMERS CARRY 35/26
30 GOBLET SQUATS
100 METER SLED PUSH Z(WEIGHT TBD)
60 RUSSIAN KBS 35/26
20 4 FT BURPEE BROAD JUMP
PERFORM IN ANY ORDER YOU’D LIKE. SCALE FOR MOVEMENTS TO TAKE NO LONGER THAN 2 MINUTES.
CrossFit A1A, CrossFit 305 – CrossFit
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Weightlifting
Power Clean (2-2-2-2-2-2-2)
DEATH SPRINT (Time)
50 CALORIE ROW
40 WALLBALLS
30 BURPEES
