CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
50m Shuttle Run
10 Air Squats
50m Shuttle Run
10 Push-ups
50m Shuttle Run
10 Kang Squats
Strength
Thruster (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Thrusters
*Start at a light weight a build to a moderate weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
12 Thrusters (75/55)
10 Slam Balls
8/6 Cal Bike
*Alternate movements with partner. See video for detail!
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
100m Jog
10 KB Sumo Deadlifts
50m Skip
8 KB Upright Rows
100m Run
6 KB SDHP
Workout
Metcon (Time)
5 ROUNDS FOR TIME
200m Run
15 KB SDHP
20 Sit-Ups
-15:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
12 Box Jump Over (24/20)
12 C2B Pull-Ups
12 HSPU
12 Deadlifts (275/195)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
1. AMRAP x 3 MINUTES
Push Jerks (155/105)
-Rest 3:00-
2. AMRAP x 3 MINUTES
Push Jerks (175/125)
-Rest 3:00-
3. AMRAP x 3 MINUTES
Push Jerks (195/140)
-Rest 3:00
4. AMRAP x 3 MINUTES
Push Jerks (215/155)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 rounds of:
Row 200 meters @ 22 s/m
10 air squats, 2 sec. pause in bottom
10 ring rows or 5 strict pull ups, slow
10 dumbbell hang power snatch, light
10 v-ups
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Pull Ups, Slow Ring Rows, Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
24 Air Squats
12 DB Hang Power Snatch 50/35
12 Pull Ups
RX+ =
24 Air Squats
12 Hang Power Snatch 75/53
6 Muscle Ups (Bar or Ring)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Single Ring Ring Rows
5 Kip Swings
5/5 SA DB BOR
5 Up-Downs
Strength
Metcon (No Measure)
3 SETS
7 Wide Grip Pull-ups
10/10 Supported SA DB Row
20 Banded Tricep Pull-downs
-1:30 Rest b/t Sets-
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups
*Rest remaining time then start next set on the 2:00
