CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Play a Game!
then…
After the game, have athletes perform the following dynamic stretching routine…
1:00 at Each Station:
Inch Worms
Bootstrap Squats
Samson Lunges
Seal Pose to Down Dog
Toy Soldier Kicks
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
30 Wall Balls (20/14)
30 Russian KB Swing (53/35)|(35/26)
Finisher
Warm-up (No Measure)
3 SETS
20 MB Russian Twists
20 Hollow Flutter Kicks
20 Banded Face Pulls
-Rest as Needed b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Lateral Jumps over DB
5/5 Single Arm DB Arnold Press
5/5 Single Arm Bent over Row
20 Mountain Climbers
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 MAX Double-Unders
MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over Row
MIN 3 – :45 MAX Hollow Hold
Score is max number of double unders in :45.
Finisher
Warm-up (No Measure)
6 ROUNDS WITH A PARTNER
P1 – 1:00 Plate Gun Hold
P2 – MAX Alt. Reverse Lunges
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 – Have Fun!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
IN TEAMS OF 2…
AMRAP x 8 MINUTES
8 Slam Balls
8 Alt Box Step Ups
8 Cal Bike
P1 completes one full round, while P2 holds a plank position, then switch.
Partner Strength
Power Snatch (3×3)
3 x 3
Power Snatch
*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
12 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Think about your performance in the Open but do not dwell on the “coulda-woulda-shoulda”. Be proud of your effort.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS…
:30 Bike or Row
15 Jumping Jacks
5/5 Single Arm KB DL
5/5 Single Arm KB Bent Over Row
5 Up-Down + Push-up
Then…
2 ROUNDS…
5/5 Single Arm Russian KB Swing
3/3 Single Arm KB DL into Russian Swing*
Strength
KB Snatch (5 Rep KB Snatch (R/L)*)
7 MINUTES TO BUILD TO…
5 Rep KB Snatch (R/L)*
*Keep weight moderate-heavy.
Workout
“MINI NATE” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
4 Pull-ups
6 Hand Release Push-up
4/4 KB Snatch (53/35)
