Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Alt. Box Step Ups

10 Banded Goodmornings

10 Alt. Curtsy Lunges

5/5 SL Glute Bridge w/ :02 Pause at the top

Into..

2 ROUNDS

10 Box Jumps

10 RKB Swings

5 Burpee Broad Jumps

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)

MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)

MIN 3 – 15 DB Hip Thrusts

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Box Jumps (24/20)

20 KBS (53/35)|(35/26)

20 Burpees

-15:00 Hard Cap-

(Score is Time)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Arm Haulers

10 Sit Ups

2 ROUNDS…

5/5 Tempo DB Strict Press (30X1)

10 Box Jumps + Step-Down (Low Box)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

10 DB Strict Press

10 Box Jumps

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Press

10 Box Jump Overs

-Rest 1:00-

2 ROUNDS FOR TIME

10 DB Push Jerks

10 Burpee Box Jump Overs

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 of Flow Stretching

(No Measure)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

EMOM

20 Russian Twists

STATION 2

EMOM

30 Double Unders

STATION 3

EMOM

8 DB Box Step Overs

STATION 4

EMOM

12 Russian KBS

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Halo

MOVT 4- Plate Sit-Ups (press plate to OH position at sit up)

Strength

Bench Press (3-3-3-3-3)

Heavier than last week

Last set max reps

Workout

Metcon (5 Rounds for reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)