Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
Play a Game!
into…
2 SETS – Barbell Warm-up
7 Romanian Deadlifts (slight bend in the knee)
7 Bent Over Rows (focus on engaging the lats)
7 Back Squats (focus on sitting back and engaging the posterior chain)
7 Conventional Deadlifts (from below knee to standing)
Strength
Deadlift (10-8-6-4-2)
10-8-6-4-2
Deadlift
-Rest 1:30 b/t Sets-
Workout
Metcon (3 Rounds for time)
3 SETS
20 Wall Balls (20/14)
10 Deadlifts (185/135)
200m Run
-Rest 1:30 b/t Sets-
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – X-BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Distance Run or Row
STATION 2
AMRAP
10 DB Deadlift
10 Lunges
STATION 3
Max Distance Run or Row
STATION 4
AMRAP
10 DB Hang Power Clean
10 Lunges
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
A. CONDITIONING
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
1 Strict Pull-up
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
**Vest optional for workout.
Finisher
Metcon (No Measure)
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
NOT FOR TIME
200m Walking Lunge
400m KB Farmer Carry (70/53)
200m Walking Lunge
Saturday
CrossFit A1A, CrossFit 305 – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
Plate G2OH
Plate Hops
-into-
2 ROUNDS
SA RKBS
SA KB Strict Press
Plate OH Hold
Strength
Shoulder Press (5-5-5-5-5)
5-5-5-5-5
Strict Press
-Rest 1:30 b/t Sets-
Workout
Metcon (Time)
FOR TIME
30 Strict Press (45/35)
into…
10 ROUNDS
10 Kettlebell Swing (53/35)
7 Push-ups