CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
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.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Push Press
STATION 2
Max Lunges
STATION 3
Max DB Clean
STATION 4
Max Air Squats
CrossFit 262 – CrossFit
View Public Whiteboard
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 Back Squats
5 Front Squats
10 Kipping Knees to Chest
Strength
Back Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 5-Rep Back Squat*
*Not a 5RM test! Move well for all 5-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 305, CrossFit 262, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2-3 minutes of light Rowing or Biking.
then…
3 ROUNDS
25’ Bear Crawl
25’ Frog Jumps (Jumping Air Squat)
25’ Broad Jumps
25’ Burpee Broad Jumps
Strength
Metcon (Weight)
ON A 13:00 RUNNING CLOCK…
Build to a “Heavy” Set of the Following Complex:
1 Deadlift
1 Hang Power Clean (Tall)
1 Hang Power Clean (Mid-Thigh)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
10/8 Cal Row
10 Hand Release Push-Ups
8 Hang Power Cleans (135/95)|(95/65)
-13:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Bike Hard
1:00 Bike Slow
STATION 2
1:00 Push-ups
1:00 Plank
STATION 3
1:00 DB Bent Over Row
1:00 Wall Sit
STATION 4
1:00 Bike Hard
1:00 Bike Slow
