CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
100m Group Run
-Into-
3 QUICK SETS…
10 Glute Bridges
:20 Glute Bridge Hold
10 Empty Barbell RDLs
:20 Plank Shoulder Taps
-Into-
100m Individual Run
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (3131)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
21 Deadlifts (155/105)|(95/65)
400m Run
15 Deadlifts (185/135)|(135/95)
200m Run
9 Deadlifts (225/155)|(155/105)
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
7 Box Jumps
7 Russian KB Swing
STATION 2
Run 400m
then..
Max Push-ups
STATION 3
EMOM
15 Slam Balls
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
RUN OR ROW 1000 METERS
then…
1 minute couch/side
30 second bar hang
..then, 3 rounds of:
5 ring rows or strict pull ups
7 perfect push ups
9 air thrusters
Fun Time Fran Time playlist:
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Skill
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 — 4 Thrusters (Building)*
MIN 2 — :40 Practice Gymnastic Kipping Pull-up**
*Start light and build each minute. Goal is to end 40-50% above the workout weight.
**Drill connecting reps with the push away from the bar.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Walk 200 meters
2:00 Foam Roll Upper Back / Lats
1:00 Child Pose
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3:00 SHOULDER FLOW | 2-3 SETS
5 PVC Passes
3/3 Around the World
:10 OH Hold w/ PVC
10 Strict Presses with PVC
:10 OH Hold w/ PVC
10 Alt Lunges w/ PVC in Back Rack
AMRAP x 4 MINUTES
20 Hops Over PVC
10 PVC Bent Over Rows
10 Hollow Rocks (Holding PVC in OH position)
20 Mountain Climbers
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (3211)
(Score is Weight)
Workout
Metcon (6 Rounds for time)
EVERY 2:00 x 6 SETS
30 Double Unders
10 Strict Press (65/45)|(45/35)
30 Double Unders
(Score is Each Round for Time)
