CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Step ups
8 Glute Bridge-Ups
8 Tuck Ups
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
If you’re more advanced, practice legless up and down, L-sit, inverted, etc.
Your coach will guide you.
Workout
Burn it For the Bird (Time)
3 Rounds of:
Run 400 meters
40 Box Step Ups w/ wall ball
40 Wall Balls*
Every drop on wall balls = 40 double unders. Choose weight wisely.
RX 14/10, 20/16″ (use plates as needed)
RX+ 20/14, 24/20″
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (5 MIN CAP)
5 Ring Rows
5 Inch Worms w/pus-up
1:00 Row
10 KB Sumo Deadlift High Pulls
Immediately into a trial run …
:30 Row @ a Moderate Pace
:30 Recovery Row
Rest for 2-3 minutes before officially starting the workout!
Workout
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Optional Finisher
Metcon (No Measure)
2 SETS
10 Scap Push-Ups
5/5 Single Arm DB Bent Over Row
10/10 Single Leg RDL
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS
25 Single Unders
10 Push-ups
25 Single Unders
15 Russian KBS
Strength
Bench Press (2RM)
ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficit
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-5-5*)
5-5-5-5-5
Push Press
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or Push Ups
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
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
10/8 Cal Row
5 Push-ups
STATION 2
2 SETS
1:30 on / :30 off
Plank Hold
STATION 3
AMRAP
10/8 Cal Row
5 Up-Downs
STATION 4
2 SETS
1:30 on / :30 off
Plank Hold
