CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Alt. Step-ups
8 Up-Downs
8 Deadlifts
Strength
Metcon (7 Rounds for weight)
EVERY 1:30 FOR 7 SETS
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Power Clean
*Keep weight light to moderate.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
30 DB Hang Power Cleans (50/35)|(35/20)
-into-
3 ROUNDS
10 DB Box Step-Overs (20)
10 DB Burpees
-into-
30 DB Hang Power Cleans
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo Squat, empty bar or PVC (3331)
Strength
Back Squat (5-5-5-5-5)
Workout
POINT BREAKER (Time)
4 ROUNDS FOR TIME
5 Strict Chest to Bar Pull-ups
15 Deadlift (135/83)
400m Run/500m Row
Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Roll Quads
2:00 Roll Hamstrings
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
MAX Reps 1 DB Push Press + 1 DB Thruster
STATION 2
MAX Reps DBL DB Snatch
STATION 3
MAX Reps 1 DB DL + 1 DB Hang Squat Clean
STATION 4
MAX Reps Suitcase Lunges
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo DL (3331)
Strength
Deadlift (Heavy 1-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift
(Score is Load)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
C. STRENGTH / GYMNASTICS
Power Snatch (10RM)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Snatch
&
Establish 20RM Front Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
Front Squat (20RM)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Snatch
&
Establish 20RM Front Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo Squat, empty bar or PVC (3331)
Strength
Back Squat (3-2-1-3-2-1)
Warm Up:
50%x4, 60%x4, 70%x4
Wave 1: 80%x3, 85%x2, 90%x1
Wave 2: 80%x3, 85%x2, 90%x1
Workout
POINT BREAKER (Time)
4 ROUNDS FOR TIME
5 Strict Chest to Bar Pull-ups
15 Deadlift (135/83)
400m Run/500m Row
Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Roll Quads
2:00 Roll Hamstrings
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
