CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
12/10 Cal Bike
5/5 KB Strict Press
5/5 KB Around The World (KB held at eye level and rotated around the head w/ bent elbows)
5/5 KB Half Kneeling Upright Press
10 Alternating V-Ups
Strength
Shoulder Press (6-4-2-6-4-2)
6-4-2-6-4-2
Strict Press
Workout
Metcon (AMRAP – Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every two minutes including at 3,2,1 go…complete 15 DB Push Press (35/20).
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PARTNER UP!
400m Run aka Turkey Trot
-THEN-
4 ROUNDS EACH
PARTNER 1
10 Air Squats
5 Inchworms
10 Up Downs
5 Glute Bridges (:02 Hold at the top)
PARTNER 2
Plank Hold
Workout
The Great Turkey Day Massacre (Time)
With a partner, 5 Rounds for time of follow the leader style:
30 Squats
15 Toes to Bar*
15 Burpees
305 meter Run
Partner 1 does squats, then partner 2 does squats. Partner 1 does T2B then partner 2 does T2B. Continue in this fashion until 5 total rounds are completed by each person.
*Scale Toes to Bar to V-Ups
RX+ Perform 5 of the following complex in place of 15 Toes to Bar:
1 Toes to Bar
1 Chest to Bar Pull Up
1 Bar Muscle Up
305 meter run is the back trail
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
3 DBL DB Burpee
6 DBL DB Swing
STATION 2
AMRAP
3 DB Strict Press
6 DBL DB Ground to OH
STATION 3
Max Time in Plank Hold
(Rest as Needed)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
:45 Row → :45 Row → :45 Row
10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”*
10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press
Workout
Metcon (Time)
FOR TIME
30-20-10
Cal. Row
DB Thrusters
-12:00 Hard Cap-
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DBL DB Bicep Curls
15 Single DB Overhead Tricep Extension
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS
10/8 Cal Row
10 KB Deadlifts
10 Step-ups
Strength
Deadlift (5-5-5-5*)
5-5-5-5*
Deadlift
*Build up to and past your workout weight.
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 5 Deadlifts (AHAP)
MIN 3 – 15 Box Jump Overs (24/20)
Score is weight on the DL.
