CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Wall Ball G2OH
10 DB Burpees
10 Ring Rows
– 10 Minute CAP –
Recovery Workout
Metcon (Time)
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs
25 Power Balls
10 DB Curl & Press
10 Strict Pull Ups or ring rows, slow
1:00 Walking Rest b/t Sets
-30:00 Time Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Group Mobility or Stretching
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Max Reps DB Hang Clean & Press
STATION 2
Max Cal Bike
STATION 3
Max Reps DB Front Squat
STATION 4
Max Plank Hold
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
TABATA 8 ROUNDS :20 ON // :10 OFF
Movement 1: Single Unders → Double-Unders
Movement 2: DB Deadlifts → DB Upright Shrugs*
Movement 3: Hollow Rocks → Supermans
Movement 4: Up-Downs → Burpees
*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.
Workout
Metcon (Time)
EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders
Score is slowest round.
Optional Finisher
Warm-up (No Measure)
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps
:30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug
:30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-ups
Strength
Push Press (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (4 Rounds for time)
4 SETS
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toe 2 Bar
-1:30 Rest b/t Sets-
