CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 QUICK ROUNDS (8:00 CAP)
50m Shuttle Run
8/8 Reverse Lunges
10 Goblet Squats
12 Russian KB Swings
Strength
Front Squat (5-5-5-5-5*)
5-5-5-5-5*
Tempo Front Squat (31X1)
*Complete 8/8 DB Split Squats after each set.
Workout
Metcon (4 Rounds for reps)
EVERY 3:00 FOR 4 ROUNDS
20 Wall Balls (20/14)
20 Front Squats (75/55)
MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
150m Row
10 Alt. Groiners
10 Scap Push-ups
10 Sit-ups
Workout
“THE 1500” (3 Rounds for time)
3 SETS
500m Row
-2:00 Rest b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
100m Run
10 DB Strict Press
STATION 2
AMRAP
100m Run
10 Jump Squats
STATION 3
AMRAP
100m Run
10 Situps
STATION 4
AMRAP
100m Run
10 Hollow Rocks
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Band Pull-aparts
10 Scap Push-ups
5 Push-ups to Down Dog
25’ Bear Crawl
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Seated Tempo Arnold Press (21X1)
MIN 2 – 15 Box Dips
Workout
Metcon (AMRAP – Reps)
“DEATH BY 2 BURPEES”
Complete 2 Burpee on the start of the first minute, 4 Burpees on the second minute, 6 Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
-10:00 Time Cap-
