CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS (8:00 CAP)*
10 Scap Push-ups → 10 Push-ups
:30 OH Plate Hold
10 Up-Downs → 5 Burpees
:30 HS Hold or Wall Walk Hold
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Bench Press*
MIN 2 – :45 Plank Hold
*Start light and finish last set at workout weight.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
150 Bench Press (135/95)*
*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.
-15:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
10 Sit-ups
STATION 2
EMOM
10 Burpees
STATION 3
AMRAP
10 DB Front Rack Lunges
10 Mountain Climbers
STATION 4
EMOM
10 Burpees
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 20.3 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)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
Workout
Metcon (Time)
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
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 so far and what you want for the final 2 weeks.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND of :40 Work // :20 Rest
Movement 1: Medicine Ball Front Squats
Movement 2: Scap Push-Ups
Movement 3: Medicine Ball Push Press (to a target)
Movement 4: Row
Movement 5: DB Hang Jump + Shrug (shoulders to ears!)
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 20 Wall Balls
MIN 2 – 15 DB Hang Power Cleans
MIN 3 – 200m Row
MIN 4 – 15 Push-Ups
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
200m Run or 1:00 Bike
15 Banded Pull-aparts
10 Banded High Pulls
10 Banded Strict Press
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 4 Thrusters*
MIN 2 – 5-7 Pull-ups or Ring Rows
*Increase weight every other round. Work up to and past your workout weight.
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
