CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Row
10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters
10 Lunges
10Good Mornings
6 Dive Bomb Push-ups
Strength
Metcon (Time)
FOR QUALITY
100 Banded Glute Bridges*
80 Front Rack Reverse Lunge (95/65)
-12:00 Time Cap-
*Work can be completed in any order and broken up by athlete in any way.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
15 Wall Balls (20/14)
12 Cal Row
9 Push-ups
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2-3 minutes of light Rowing or Biking.
then…
3 ROUNDS
25’ Bear Crawl
25’ Frog Jumps (Jumping Air Squat)
25’ Broad Jumps
25’ Burpee Broad Jumps
Strength
Metcon (Weight)
ON A 13:00 RUNNING CLOCK…
Build to a “Heavy” Set of the Following Complex:
1 Deadlift
1 Hang Power Clean (Tall)
1 Hang Power Clean (Mid-Thigh)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
10/8 Cal Row
10 Hand Release Push-Ups
8 Hang Power Cleans (135/95)|(95/65)
-13:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press
MIN 2 – :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double Unders
Skill
Metcon (AMRAP – Reps)
EMOM x 8 MINUTES
MIN 1 – :40 Tuck Hold, Hollow Hold, or L-Sit
MIN 2 – :40 Max Double Unders
Score is total reps on DU.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
10 DB Deadlifts (50/35)
8 DB Hang Squat Clean
6 DB Push Jerks
50 Double Under
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!
2:00 Run
2:00 Bike
2:00 Row
Then move into Teaching Warm-up!
Workout
Metcon (5 Rounds for reps)
“TABATA”
8 SETS EACH, :20 ON / :10 OFF
TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (45/35)|(25/15)
TABATA 4 – Box Jump (20/16)
TABATA 5 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
Finisher
Warm-up (No Measure)
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.
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
800m Run
Rest Remainder
STATION 2
AMRAP
20 Double Unders
10 DB Push Press
STATION 3
800m Run
Rest Remainder
STATION 4
AMRAP
20 Mountain Climbers
10 DB Deadlift
