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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
15 KB Deadlift
10 Up-Downs
5 Inchworm + Push-up
into…
1 ROUND
12 KB High Pull
8 Burpees
4/4 Reverse Lunges
into…
1 ROUND
10 KB SDHP
5 Push-ups
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (2211)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 KB Sumo Deadlift High Pull (53/35)|(35/26)
10 Push-ups
-1:00 Rest-
AMRAP x 4 MINUTES
8 KB Sumo Deadlift High Pull (53/35)|(35/26)
8 Up-Downs
-1:00 Rest-
AMRAP x 3 MINUTES
6 KB Sumo Deadlift High Pull (53/35)|(35/26)
6 Burpees
(Score is Rounds + Reps)
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Bike
10 Alt. Step-Ups
6/6 Single Arm KB High Pulls
-1:00 Rest-
1 ROUND
1:00 Bike (faster RPM this round)
10 Alt. Step-Ups w/light KB
10 KB Upright High Pulls
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 16/13 Cal. Bike
MIN 2 – 14 KB Goblet Box Step-Ups
MIN 3 – 18 Upright KB High Pulls
(Score is Load)
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CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row
2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Sumo Deadlift (1 Rep Max)
On a 20 minute clock build to a 1 rep max under supervision of coach. No rounding back or caving in knees or rotating. It’s not worth it.
Suggested build:
5 @ 50%
3 @ 60%
2 @ 80%
1 @ 90, 95, 98, 100+%
Workout
Metcon (Time)
FOR TIME
30-20-10*
Calorie Row
Toes to Bar
*50 Double Unders after each full round.
(Score is Time)
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Burpees to Plate
20 Plate G2OH
STATION 2
AMRAP
20 Plate G2OH
30 Sit-Ups
STATION 3
AMRAP
30 Sit-Ups
40 Plate OH Lunges
STATION 4
AMRAP
40 Plate OH Lunges
50 Double Unders
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
120/100 Cal Bike
(Score is Time)
-Immediately Into-
COOL DOWN
5:00 Slow Pedal & Nasal Breathing
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Workout
Metcon (Time)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching – Full Body
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for reps)
3 SETS
15 Bench Press (Bodyweight)
Max Unbroken Strict Pull-Ups
(Score is Reps for Each Set)
