CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND
10 Up-Downs
20 Lateral Hops Over Bar
10 Alt. Box Step-ups (20)
1 ROUND
10 Up-Downs Over Bar
10 Alt. Box Step-ups (24)
1 ROUND
5 Bar Facing Burpees
10 Box Jumps (24/20)
Strength
Deadlift (5RM)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Deadlift
(Score is Weight)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
3 Deadlifts (255/175)|(185/125)
6 Bar Facing Burpees
9 Box Jumps (24/20)
-10:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3 Up-Down + Ring Muscle-Ups
25 Hang Power Snatch (95/65)
75 Double Under
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Strength
Back Squat (1-1-1-1-1)
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Push-Up Plank
-Rest as Needed-
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Wall Sit
*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 200m in remaining time…
Max Up-Down to plate
STATION 2
Bike 600m in remaining time…
Max Jumping Squats
STATION 3
Row 300m in remaining time…
Max KBS
STATION 4
30 Burpees in remaining time…
Max Box Jumps
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
2 Min Cardio (Increase pace every 30s)
Into…
1:00 Lizard Stretch (Left)
1:00 Lizard Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
Strength
Jerk from the rack (3-3-3-3-3)
Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.
Workout
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Wall Balls
DB or KB Box Step Overs (50/35)(24/20)
One dumbbell or kettlebell for the step overs.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND (3:30 MIN CAP)
5/5 SA Strict Press w/:02 pause overhead
5/5 SA Upright High Pulls
5 Cal. Row
5 Up-Downs
1 ROUND (3:30 MIN CAP)
5/5 SA Strict Press*
10 KB Sumo Deadlift High Pulls
5 Cal. Row
5 Burpees
*Hold both KBs in the Front Rack position. Perform 5 Strict Presses on the right arm, then 5 presses on the left arm while keeping the other KB positioned in the Front Rack
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
6/6 KB Strict Press*
6 KB Sumo Deadlift High Pulls
-Rest 2:00-
AMRAP x 6 MINUTES
8/6 Cal. Row
6 Burpees
*Hold two DBs or KBs in front rack position and press one overhead for 6 repetitions, then switch arms. The arm that is not pressing overhead will be holding the front rack position with a KB or DB
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Hollow Rocks
10 Superman Rocks
5/5 Single Leg Romanian DL
(No Measure)
