CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7:00 MINUTE CAP)
5 SA KB DL*
5 SA Russian KBS
5 SA KB Clean
5 SA KB Thruster
100m Jog
*Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run.
Strength
Front Squat (4-4-4-4-4)
4-4-4-4-4
Tempo Front Squat (13X1)
-Rest 1:30 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run
CrossFit 305, CrossFit A1A – CrossFit
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Chad 🇹🇩 (Time)
Happy 34th Birthday Chad.
I mean so much to me:
3 rounds for time:
1 mile run
34 burpee pullups
Chad is 35 this year, meaning he is officially a Master!
Chad is an Army combat veteran and OUR Real American Hero.
This workout may be done as a solo mission or as a team.
If you’re doing it as a team, break the runs and burpees up as you see fit.
DO IT FOR THE VETS!
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Bent Over Row
15 Sit-ups
STATION 2
AMRAP
10 DB Front Squat
15 Up-Downs
STATION 3
AMRAP
10 DB Hang Power Clean
15 Hollow Rocks
STATION 4
AMRAP
10 DB Deadlift
15 Lunges
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
2:00 Row — focus on long, slow strokes
Into…
AMRAP x 4 MINUTES
:15/:15 Side Plank (L/R)
8 Wide Stance Toe Touches (opposite hand to opposite foot)
8 Alt. Reverse Lunges
8 KB Romanian DL
8 Glute Bridge-Ups (:01 pause at the top)
Strength
Deadlift (10-10-10)
EVERY 2:30 FOR 3 SETS*
10 Tempo Romanian Deadlifts (30X1)
1:00 Plank Hold
*Increase every round. Keep weight light-moderate.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 Deadlifts (115/75)
15 Sit-ups
-1:00 Rest-
AMRAP x 4 MINUTES
7 Deadlifts (135/95)
10 Sit-ups
-1:00 Rest-
AMRAP x 3 MINUTES
5 Deadlifts (155/105)
7 Sit-ups
