CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
:30 Good Mornings
:30 Single Unders
:30 Up-Downs
-1:00 Rest-
1 ROUND
:30 High Jump Single Unders
:30 Straight Leg Sit-ups
:30 Fast Jump Single Unders
:30 Up-Downs
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (1111)
(Score is Weight)
Workout
“BLACK WIDOW” (Time)
FOR TIME
40-30-20-10
Up-Down
80-60-40-20
Double Unders
3-3-3-3
Deadlift (185/135)
-10:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
20/15 Cal. Bike
Into …
TABATA (8 ROUNDS, :20 ON // :10 OFF)
MVMT 1 – Alt. Forward Lunges
MVMT 2 – Single-Unders
MVMT 3 – Hollow Rocks
MVMT 4 – Double-Under Practice
Into …
20/15 Cal. Bike
Workout
Metcon (Time)
FOR TIME
50/40 Cal. Bike
50 Walking Lunges
150 Double Unders
50 Walking Lunges
50/40 Cal. Bike
-Hard Cap 16:00-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Ring Rows + :10 Bottom of Ring Row Hold
10 Push-Ups + :20 Plank Hold
10 Air Squats + :30 Squat Hold
10 Burpees
Workout
“LIGHTNING STRIKES” (4 Rounds for reps)
EMOM x 4 MINUTES
:30 MAX Ring Rows
:30 Ring Row Hold
-:30 Rest-
EMOM x 4 MINUTES
:30 MAX Push-Ups
:30 Plank Hold
-:30 Rest-
EMOM x 4 MINUTES
:30 MAX Air Squats
:30 Bottom of Squat Hold
-:30 Rest-
EMOM x 4 MINUTES
MAX Burpees in :45
(Score is Reps for Each Round)
*New NC30 Benchmark!
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.
If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.
Workout
“UPPERCUT” (Time)
20 Bar Muscle-Ups – OR – 40 Pull Ups
Then in the remaining time…
6 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Burpees
Modify Cleans to Hang Power or KB Swings as needed.
This should be a weight you can do UNBROKEN for 20 reps.
42 cleans and 42 burpees – scale weight accordingly.
Movement integrity before LOAD always.
15 minute hard time cap.
Fabio’s A1A Playlist:
https://open.spotify.com/playlist/1LSxcymrVEcO9awMPWQeWN
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Slam Ball Deadlifts
6 Alt. Slam Ball Around the Worlds*
5 Slam Ball Strict Press
20 Mountain Climbers
*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (1111)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
25 Push Press (95/65)|(65/45)
Immediately into…
7 ROUNDS
6/4 Cal Bike
12 Slam Balls (30/20)|(20/10)
Immediately into…
25 Push Press
(Score is Time)
