CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Strength
Back Squat (1×10)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds of
12 Plank Shoulder Taps
6 Up Downs
3 Walk Outs
1 Minute Bike/Row/Ski
Strength
Metcon (No Measure)
3 Rounds for Quality, not Time:
5-10 Dips or Muscle Ups
10-20 Butterfly or GHD Sit Ups
30-50 Double Unders
Metcon
Metcon (Time)
22-18-14-10-6
Alt. DB Snatch [50/35](40/25)
Overhead Step Back Lunges
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND (7 MIN CAP)
10 Strokes, Drill #1
5 Inch Worms w/push-up
10 Strokes, Drill #2
10 Glute Bridge-Ups
10 Strokes, Drill #3
10 Ring Rows
10 Strokes, Drill #4
Workout
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Optional Finisher
Warm-up (No Measure)
2 SETS
5-8 Rower Pike Ups
5-8 Rower Hamstring Curls
1:00 Post-Workout Row Cool Down
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 at max effort. Do not double up workouts…hit one with everything you’ve got.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
2 ROUNDS
2 Hollow Body Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run
Workout
Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
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. What do you want out of the final week of the Open? Visualize yourself in your most ideal position before, during, and after the workout.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Single Unders
5 Burpees
5 Step-Overs
5 Strict Press
Strength
Shoulder Press (5-5-5-5-5*)
5-5-5-5-5*
Tempo Strict Press (31X1)
*Complete 12 Overhead Tricep Extensions after each set.
Workout
Metcon (3 Rounds for time)
3 SETS
50 Double Unders
15 Push Press (95/65)
10 Burpee Box Jump Over (24/20)
200m Run
-1:00 Rest b/t Sets-
