CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Wall Ball
20 Russian Twist
STATION 2
500m Row
Rest 1:00
Max Meters in Time Remaining
STATION 3
AMRAP
10 WB Lunges
20 Bicycle Crunches
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
LINE DRILLS! 25′ Each…
Walking Knees to Chest
Walking Heel to Butt
Toy Soldiers
Running High Knees
Running Butt Kickers
Walking Forward Lunges
Bear Crawls
100m run
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
14 DB Push Press
14 DB Front Rack Alt. Lunges
14 Up-Downs over DB
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
AMRAP X 5 MINUTES
P1: Row
P2: 30 Mountain Climbers
20 Jumping Jacks
10 Plate Deadlifts
Partner Strength
Metcon (Weight)
3 SETS
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
P1 Completes…
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-Downs
P2 Completes…
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Row
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Row
25 “Synchro” Sit-ups
*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
-35:00 Time Cap-
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Flow Stretching
Suggested Flow…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing