CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUND
100m run
6 Jumping Pull Ups OR Ring Rows
6 Strict Knees to Chest
20 Double Unders OR Penguin Taps
Workout
“ICARUS” (Time)
FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees
-15:00 Hard Cap-
(Score is Time)
Finisher
4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
March we’ll be running every Sunday at 9am
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND:
50 Jumping Jacks
5 Inch Worms
5 Up Downs
2 ROUNDS:
25 Single Unders
20 Mt. Climbers
5/5 Single Arm KB Strict Press (light weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
40 Double-Unders
20 Kettlebell Swings
10 Sit-Ups
*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 Single Leg RDL
10 Arm Haulers (Slow)
12 Calf Raises @32X1*
*Perform on an elevated surface to maximize range of motion.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Grab a partner and a Barbell!
2 rounds
P1: AMRAP of…
5 Push-Up to Pike
10 Alt. V-Ups
15 Air Squats
P2
5 Romanian DL
5 Hang Clean
5 Burpees
Strength
Bench Press (2-2-2-2-2+)
Max reps last set
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean (115/75)
100m Run
*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.
(Score is Time)
Metcon (Time)
FOR TIME
100 Sit-Ups*
*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
200m Row
100m Run
10 Ring Rows
STATION 2
AMRAP
200m Row
100m Run
15 Wall Balls
STATION 3
AMRAP
200m Row
100m Run
20 Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit 262 – CrossFit
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Push Press + Jerk (2+1)
Metcon (4 Rounds for time)
4 ROUNDS: (ON 4MIN CLOCK)
500M ROW
8 BOX JUMPS (24/20)
12 WALL BALLS (20/14)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps
-Quick Rest-
AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 Medball Step back lunges (20/14)*|(12/8)
Run 200 meters
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
Walk 400 meters
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
500m Row
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
Metcon (No Measure)
NOT FOR TIME
2000m Row (EZ Pace)
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist
-Quick Rest-
AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps
-Quick Rest-
AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 “Lunge” WallBall Shots (14/10)|(10/8)*
*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only
Into…
FOR QUALITY
6:00 of HS Hold or Hand Walking Practice
(No Measure)
C. STRENGTH / GYMNASTICS
Hang Power Clean (Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Hang Power Clean*
*Compare to Wednesday’s effort and evaluate any weaknesses in pull or clean.
(Score is Load)
Metcon (Time)
10 ROUNDS FOR TIME
5 Burpees Over the Bar
5 Hang Power Clean (185/125)
100m Run
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Metcon
5 days of work 1 whole day to play, cmon everybody its Saturday (Time)
every 5 minutes perform one movement & rest the remainder of the time
800 meter run
200 dubs
50 burpees
1k row
80 butterfly situps
200 meter sled push
100 air squats
scale as need be. if you get caught by the 5 minute clock progress to next movement
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND:
500m Row (increase pace every 100m)
400m Run (increase pace every 100m)
10 Tempo Air Squats (31X1)
10 Tempo Push Ups (31X1)
2 SETS:
10 DB/KB Goblet Squats (2nd set heavier than the 1st)
Workout
Metcon (Weight)
EVERY 2:30 FOR 6 SETS
100m Run
10 KB or DB Goblet Squats (AHAP)
150/100m Row
10 KB or DB Floor Press
(Score is Load)
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
1:00 Max Cal Bike
1:00 Recovery
STATION 2
Max Double Unders
STATION 3
1:00 Max Box Jumps
1:00 Plank
STATION 4
Max Up-Downs
CrossFit 262 – CrossFit
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Chipping Away (Time)
50 Double Unders
50 Kettlebell Swings 53/35
40 Alternating Box Step Ups 53/35
40 Walking Lunge Steps
30 Toes To Bar
30 Deadlifts 115/73
20 Burpees over the bar
20 Ground to Overhead 115/73
10 Chest to Bar Pull Ups*
10 Thrusters 115/73
RX+ = Ring Muscle Ups
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
60 Cal Row (alt. every 10 cals)
While P1 row, P2 performs 10 Push-Ups + 10 Alt Step Back Lunges
Into…
PVC Strict Press
5-5-5-5-5
Coaches – use this time to look at form and make corrections. Straight back, tight abs, tight glutes. Work on breathing pattern.
Strength
Shoulder Press (5-5-5-5-5)
As we go up in weight, make sure that form stays in check. If you need to, back off and hit lighter sets with better form.
Workout
The Blurp Test (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch* (5 per side)
MIN 2 – 10 Single DB Press (5 per side)
MIN 3 – Max Reps of Burpee Pull Ups**
40/25, 30/15
*Alternate arms each rep for a total of 10 reps.
**Strict Pull Ups, Jumping through is allowed. Men 8′ bar, Women 7′ bar
-Stagger start by 2 minutes to allow use of proper height
(Score is Total burpee Pull Ups, all DB work must be completed to score)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 SETS
ON 2:00 CLOCK…500/400m Row (rest remainder)
ON 2:00 CLOCK…40 DB Push Press (50/35)
ON 2:00 CLOCK…AMRAP of 30 Double Unders + 10 H-R Push-Ups
-1:00 Rest b/t Sets-
*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.
(Score is Slowest Time on Row)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
60 Cal Bike (alt. every 10 cals)
While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges
Into…
2 SETS
20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)
20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
20 Med Ball Ground to OH (stand back to back and pass ball overhead)
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike (Moderate Effort)
MIN 2 – 5 Tempo Strict Pull-Ups (1111)
(No Measure)
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.
(Score is Load)
C. STRENGTH / GYMNASTICS
Back Squat (3×7)
3 SETS
7 Back Squats (12×1)
*Use load from 20-Rep Max from last week’s Back Squat. :02 pause at the bottom of each squat.
-Rest as Needed b/t Sets-
(Score is Load)
Metcon (Time)
3 SETS
20 Unbroken TTB
-Rest :30 b/t Sets-
(Score is Total Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 2
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 3
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 4
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Slow Scap Push-ups
Min 2 – Lunges
Min 3 – Push-ups (21X1)*
Min 4 – Step-ups
Min 5 – Burpees
Min 6 – Box Jumps**
Strength
Push Press (6-6-6)
6-6-6
Push Press
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-12-9
Push Press (95/65)|(65/45)
Box Jumps (24/20)
-Rest 2:00-
9-12-15
Push Press (115/75)|(95/64)
Box Jumps (30/24)|(24/20)
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP Stations (1:00 ON//:20 OFF)
Station 1: MAX Cal. Bike
-:20 Rest-
Station 2: 5 Slam Ball Deadlifts + 5 Slam Ball Shoulder Press
-:20 Rest-
Station 3: Alt. Bodyweight Lunges
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15/12 Cal. Bike
20 Slam Balls
20 Slam Ball Reverse Lunges
-14:00 Time Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
Accumulate a 3:00 Hollow or Tuck Hold*
*Every time you break, 20 Mountain Climbers
(No Measure)
CrossFit 262 – CrossFit
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Snatch (EMOM 12)
1 Snatch EMOM 12
Build as desired. Make each one as perfect as possible.
Clean and Jerk (EMOM 12)
Starts at 15 minute mark, 3 minutes after snatch EMOM. Start light then work up again.
Front Squat (3-3-3-3…)
Build to a heavy triple.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – 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
:30 Hollow Hold
Max Sit-Ups
STATION 2
:30 Plate OH Hold
Max Plate G2OH
STATION 3
:30 Top of Ring Row Hold
Max Ring Rows
STATION 4
:30 Wall Sit
Max Air Squats
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row
10 Groiners
8 Lunges
6 Tempo Air Squat (2121)
1 ROUND
1:00 Row
10 MB Push Press
8 MB Overhead Lunges
6 Tempo MB Front Squat (2121)
Strength
Front Squat (5-5-5-5)
5-5-5-5
Tempo Front Squat (2121)
(Score is Weight)
Workout
“TRIDENT” (AMRAP – Reps)
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
(Score is Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
6 minute AMRAP
Row 100 meters
Run 100 meters
5 samson lunges/leg
5 wall balls
5 strict burpees
5 broad jumps (not maximal)
Rest and prepare for 4 minutes. WOD starts at at 10:00 (coaches please re-start clock to zero)
Workout
The Back Nine (Time)
200 foot Burpee Broad Jump
Run 1000 meters
Row 1000 meters
Run 1000 meters
200 meter Farmers Carry (35/53)/(53/70)
Run 1000 meters
300 foot Walking Lunge (0/0)/(25/45)*
Run 1000 meters
75/100 Wall Balls (10/14)/(14/10)**
Coaches notes: stagger start as needed – once all athletes have completed burpees set rowers out or pre-set them out of the way. Burpees and lunges are on a 50 foot course.
Feet must cross the line before turning or you will be sent back to the previous start line.
*Load with a heavier sandbag as desired.
**Pick a weight that you can do 100 reps unbroken with. Form before weight on this.
Finisher
Metcon (Weight)
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
25’ Walking Quad Stretch
5 Air Squats + 10 Step-Ups
25’ Walking Lunges
5 Air Squats + 10 Step-Ups
25’ High Knees
5 Push Ups + 5 Ring Rows
25’ Butt Kickers
5 Push Ups + 5 Ring Rows
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run
(No Measure)
Optional Finisher
Metcon (No Measure)
2-3 SETS
21 Bicep Curls (7/7/7)*
20 Heel Taps Over DB (1 Rep = 1 Right Tap + 1 Left Tap)
*7/7/7 = 7 Reps from full extension to half way, 7 Reps halfway to full flexion, 7 Reps of a full curl…all unbroken!
(No Measure)
CrossFit 262 – CrossFit
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Abs
Metcon (No Measure)
WARM UP + AB TOWN
4 minutes running/biking/rowing/skiing/anything
then, at 5:00 mark:
Alternating TABATA (12 total minutes)
1: Flutter Kicks
2: Heel Taps
3: Superman Hold
Metcon
Metcon (Time)
5 Rounds for Time:
40 Double Unders
15 Kettlebell Swings (53/35)
10 Burpee Box Get-Overs (any way, 30in for everyone)
