CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
50’ Shuttle Run
20 Single Unders
50’ SA OH KB Walk
20 Air Squats
At the 6:00 mark…
1:00 Bike for Cal (Mod fast pace)
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)
MIN 2 – :45 DBL OH KB Hold
MIN 3 – Walking Rest
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
30 Double Unders
12/10 Cal Row
7 KB Goblet Squats (70/53)|(53/35)
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2:00 Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Row*
*Every 2:00 including 3,2,1 go..perform 10 Burpees
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Rows
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 of Flow Yoga or Stretching
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
100 Wall Balls
30 Clean & Jerk (135/95)|(95/65)
50 Wall Balls
15 Clean & Jerk
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
8:00 of Flow Yoga or Stretching
C. STRENGTH / GYMNASTICS
Split Jerk (3-2-1-2-3)
3-2-1-2-3
Split Jerk*
*Take from rack or blocks. Second half of the wave 2-3 should be heavier than the first half of the wave for each set.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
:45 MAX Alt DB Snatch
STATION 2
EMOM
:45 MAX Box Jumps
STATION 3
EMOM
:45 Up-Downs
STATION 4
EMOM
:45 Tuck-Ups
CrossFit 262 – CrossFit
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Clean Pull + Clean + Front Squat (2+1+2)
Metcon (Time)
5 ROUNDS:
9 Pull-Ups
12 Wall Balls
15 Box Jumps
