CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
5/5 Single Arm, Single Leg Bent over Row*
10 Glute Bridges
5 Inch Worms
*Position is similar to an RDL, right foot planted, left arm performs bent over row with the left foot elevated behind the body.
Strength
Deadlift (6-4-2-4-6)
6-4-2-4-6
Deadlift
(Score is Weight)
Workout
Metcon (4 Rounds for reps)
EVERY 3:00 x 4 SETS
400m Run
MAX Deadlifts (225/155)|(155/105)
(Score is Reps each Set)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
GUIDED WARM UP…
Row 1:00
100m Run
Row 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges
Into…
Movement Review
Workout
Break Up rto Make Up (AMRAP – Rounds and Reps)
Partition any way, just get it done:
Run 2 Miles
60 strict pull ups
90 strict push ups
120 sit ups
Row 2000 meters
Score is time.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing
(No Measure)
CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (Below Knee) + OH Squat (Build up in the complex)
Power Clean + Hang Squat Clean + Jerk
Building as far as technique allows.
Front Squat (2-2-2-2-2…)
3 second pause on first rep. Build to higher than last week.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Cal Row
10 Alt. Plank T-Twists*
20 Walking Lunges
*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
10/8 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges
(Score is Each Set for Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:45 MAX Bicep Curls
:30 Rest
:45 MAX Superman Swimmers
:30 Rest
(No Measure)
CrossFit 262 – CrossFit
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Metcon (No Measure)
3 Rounds not for time:
12 GHD Sit Ups
12 GHD Hip Extensions
12 Side Bends/Side
2 Rope Climbs
Metcon (Time)
For Time:
2 Rounds:
600m Row
40 Wallballs
20 Hang Power Snatch (75/53)
