Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – :30 Bike (EZ Pace) + :20 Alt. Lunges

MIN 2 – :30 Bike (Mod-Fast Pace) + :20 Plate Deadlifts

Into …

AMRAP x 3 MINUTES

50m Run

5 Plate Ground to Overhead

5 Plate Floor Press

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

:20 MAX Cal. Bike

:40 Recovery Bike

-No Additional Rest b/t Sets-

(Score is Total Number of Calories)

-Rest 2:00-

AMRAP x 7 MINUTES

10 Plate Ground to Overhead

10 Plate Press-Outs

100m Run

(Score is Rounds + Reps)

***HOME VERSION***

5 SETS

:20 MAX Distance Run

:40 Recovery Jog

-No Additional Rest b/t Sets-

(No Measure)

-Rest 2:00-

AMRAP x 7 MINUTES

10 Backpack Ground to Overhead

10 Backpack Strict Press

100m Run

(Score is Rounds + Reps)

Wednesday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs

8 Ring Rows

6 Barbell Strict Press

Strength

Push Press (6-4-2-6-4-2)

6-4-2-6-4-2

Push Press*

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

10 Push Press (115/75)|(95/65)

10 Burpee Pull-up

12/10 Cal Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Wednesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Michael & Danny’s Playlist!

https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0

3 Rounds:

20 Butt Kickers

20 High Knees

20 Prisoner Jacks

2 Rounds

10 “Air” Sumo Deadlifts

10 “Air” Clean & Jerks

10 Windmills

Strength

Sumo Deadlift (15-15-15-15-15)

Dumbbell, Kettlebell, Table, Child, Dog, Medball, Plate, Water Jug – get creative!

On a 90 second clock, 3 count on the way down

Workout

These Sleeves Are Prisons – Y’know What – So Is This Whole Shirt! (Time)

4 Rounds, alternating EMOM

Min 1: 15 Bench, Chair, Couch or Bar Dips

Min 2: 12 SLOW curls – USE ANYTHING! FLEX FOR THE CAMERA!!!

Min 3: 5 yard shuttle sprint – or – row sprints – or – high knee sprints – or tuck jumps (CARDIO!)

Min 4: Straight Leg Raises (lay flat on your back, raise your legs up to perpendicular)

Go for the pump on this one! Go for the burn on this one! Go for the ABS on this one!

Abs

Abstober 22 (No Measure)

4 rounds for quality of:

22 Rotational push up plank K2E, 1 count

22 Elbow plank kick backs, 1 count

https://youtu.be/a8RVHwbNpzE

Wednesday

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

1:00 Max Cal Row

1:00 Recovery

1:00 Max Cal Row

STATION 2

1:00 Max Double Unders

1:00 Max Lunges

1:00 Max Double Unders

STATION 3

1:00 Max Cal Row

1:00 Recovery

1:00 Max Cal Row

STATION 4

1:00 Max Double Unders

1:00 Max Lunges

1:00 Max Double Unders

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

1. ON A 12:00 RUNNING CLOCK…

Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.

(No Measure)

2. EMOM x 12 MINUTES

MIN 1 – Goat Movement 1 (Gymnastics)

MIN 2 – Goat Movement 2 (Skill)

*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND (5-6 min)

1:00 Row (Start EZ, increase pace every :15)

10 Bootstraps

5/5 Single DB Sumo DL

:20 Jump Rope (High Single Unders)

2 ROUNDS

1:00 Row (Start 70%, increase pace every :15)

10 Wide Stance BB Goodmorning

5/5 Single DB Hang Power Clean

:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

Strength

Sumo Deadlift (9-6-3-1-3-6-9)

FOR LOAD

9-6-3-1-3-6-9

Sumo Deadlift*

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

300/250m Row

20 Single DB Power Clean (50/35)|(35/20)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Walk

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

:30 Banded Hamstring w/ Crossbody (L)

:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

(No Measure)

C. STRENGTH / GYMNASTICS

Snatch Balance (5-5-5*)

SNATCH BALANCE

5-5-5*

*Keep loading light to moderate — heavier than previous week. Goal is speed and accuracy.

Metcon (5 Rounds for weight)

SNATCH COMPLEX

5 SETS

1 Pausing Squat Snatch (Pause Below Knee on 1st Pull)

+

1 Below the Knee Squat Snatch

+

1 Squat Snatch

*Start light-moderate and build to moderate set with perfect mechanics.

-Rest as Needed b/t Sets-

(Score is Load)

Tuesday

CrossFit 262 – CrossFit

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Strength

Metcon (No Measure)

4 Rounds Not For Time:

5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills]

10 Supinated Barbell Bent Over Rows

15 GHD Sit Ups

2 Rope Climbs
Home Version:

1:00 Flutter Kicks

Metcon

Metcon (Time)

5-10-15-20-15-10-5

Toes to Bar

Power Snatch (75/53)
Home Version

-After each full round, do 5 “walk outs” with a push up.

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

TABATA 8 ROUNDS (:20 ON // :10 OFF)

MVMT 1 – Jump Rope // 2nd Round – Double-Unders

MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)

MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height

MVMT 4 – Up Downs // 2nd Round – Burpees

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – :40 MAX Double-Unders

MIN 2 – 10 DB Front Rack Alt. Step-Ups

MIN 3 – 14 Box Jumps

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

***HOME VERSION***

EMOM x 9 MINUTES

MIN 1 – :40 MAX Jump Rope or Mountain Climbers

MIN 2 – 10 Backpack Front Rack Lunges

MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

Optional Finisher

Metcon (No Measure)

FOR QUALITY*

50 (Weighted) Sit-Ups

50 Hollow Rocks

*Break up the movements in any order and any rep scheme.

(No Measure)

Tuesday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

20 Jumping Jacks

8 Box Step-ups

-:30 Rest-

AMRAP x 2 MINUTES

20 Mountain Climbers

10 Russian KBS

-:30 Rest-

AMRAP x 2 MINUTES

5 Box Jumps

10 Air Squats

Strength

Front Squat (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Front Squat

(Score is Weight)

Workout

“THE HULK” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Front Squats (185/125)|(135/95)

7 Box Jumps (30/24)

10 KB Swings (70/53)|(53/35)

(Score is Rounds + Reps)
*New NCFIT Classic Workout

Tuesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

5 minute AMRAP

50 jumping jacks

40 mountain climbers

30 Hip Bridges

20 Squats

10 Up Downs (No Push Up Burpees

REST 1 MINUTE

Tabata Plank –

20 seconds on/10 seconds off

8 Rounds

If you’d like to spice it up, try 1 arm or 1 leg or 1 arm & leg off of the ground

https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3?si=HvDPNiVQT5SASsSzmzooyA

Goblet Squat (15-15-15-15-15)

15 Goblet or Air Squats w/ 1 sec pause in the bottom

One set every 90 seconds

Workout

Kerfluffle! (AMRAP – Reps)

5 Rounds:

3 Minute AMRAP

-Run 200 meters or 30 to 50 double unders – or 60 -100 single unders – or 50 speed jacks -or- 100 mountain climbers

-15 KB or DB Swings or 20 Plank Knee to Elbows or 15 Plyo Jumps

-Max Air Squats to 2:30

-Rest to 3 minutes

RX+ Jump Squats

Virtual But Real Abs 1.0 (No Measure)

Alternating Tabata

20 seconds on, 10 seconds off!

Bicycle Crunches

V Hold or Hollow Hold

Tuesday

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

1:00 Plank

:30 Mountain Climbers

STATION 2

1:00 Bar Hang

:30 Ring Rows

STATION 3

1:00 Hollow Hold

:30 Tuck-Ups

STATION 4

1:00 Medball Overhead Hold

:30 Wall Balls

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (2 Rounds for time)

1. 2 SETS

1 Mile Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

2. NOT FOR TIME

1 Mile Jog (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Into…

2 ROUNDS — Quality Burpee “Cindy” (no rushing!)

5 Burpees

10 H-R Push-Ups

15 Air Squats

BARBELL WARM-UP (perform with PVC or Barbell)

2 SETS (call the reps quickly for your athletes)

7 Deadlift

7 Hang Muscle Clean

14 Alt. Elbow Punches (7 each side)

-Quick Rest-

7 Front Squats

7 Wide Grip Presses (behind Neck)

7 Hang Muscle Snatch

Workout

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

Goal for Tommy Mac is to try to go unbroken on everything except the Power Snatch. Can you beat your first round time going through round 2?

(No Measure)

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

8 Min. Bodyweight Flow

-400m run/row/jog/bike buy-in

then:

10 Jumping Jacks

5 Pushups to Down Dog

:20 Pigeon Per Side

:20 Lizard Per Side

5 Wide Leg Squats

5 Medium Leg Squats

5 Narrow Leg Squats

Strength

Back Squat (3-2-1-3-2)

50-60-70×4

:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.

Metcon

2020 Age Group Qualifier Workout 1 (AMRAP – Rounds and Reps)

6 Minute AMRAP

8 Thrusters (115/83)

50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!

Metcon (AMRAP – Rounds and Reps)

–At Home Version–

6 Minute AMRAP

8 Burpees w/ a HIGH JUMP

50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (2:00 CAP)

20 Jumping Jacks

8 Bodyweight Goodmornings

:20 Tuck Hold

Into …

2 ROUNDS (2:30 CAP)

:45 Row (increase pace 2nd round)

10 Air Squats (32X1)*

8 Push-Ups

6 Ring Rows

*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!

Workout

Metcon (3 Rounds for time)

3 SETS

250m Row

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Ring Rows

-Rest 1:00 b/t Sets-

-17:00 Hard Cap-

(Score is Time Each Set)

***HOME VERSION***

3 SETS

25 Backpack Cleans

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Backpack Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Time Each Set)

Monday

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

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Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – Mountain Climbers

MVMNT 2 – DB Deadlifts

MVMNT 3 – DB Bent Over Rows

Strength

Sumo Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Sumo Deadlift*

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

30 Deadlifts (185/125)|(135/95)

20/15 Cal Bike

10 DB Renegade Rows (40/30)|(25/15)

(Score is Time)

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

1 Push Up

1 Superman

1 Squat

1 Lunge/Leg

1 Sit Up

1 V-Up

Then 2 of each, 3 of each, 4 of each & 5 of each.

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press or Push Ups

5-10 STRICT V-ups

Alternating EMOM

(No Measure)

Workout

This Is The FIrst Day of The Rest Of Your Life (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 20 Push Ups

MIN 2 – 20 Lunges*

MIN 3 – 20 Alternating V-Ups

MIN 4 – Max Reps Burpees

Min 5 – Full Rest

Score is Burpees, add weight to Lunge for RX+

Complete 20 push ups any way you wish. Stronger athletes may do 20 unbroken. Others may choose to do 4 sets of 5, or 10 sets of 2. Modify by using a chair or a counter or the back of your couch.

Lunges can be any type.

Sit ups can be any type.

On burpees GO FOR IT! You have rest coming after each set, so work hard and count your reps.

Abdominal Supplement 61 (No Measure)

200 Russian Twists 20/14

200 Flutter Kicks

100 side plank hip bridges per side

Partition reps as needed.
Use weight only if you have it on the russian twists.

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 SA DB Push Press (Right Arm)

10 SA DB Front Rack Lunges

10 SA DB Push Press (Left Arm)

10 SA DB Front Rack Lunges

STATION 2

AMRAP

12 Single DB Box Step Ups

12 Box Dips

STATION 3

AMRAP

14 Alt DB Snatches

14 V-Ups

STATION 4

AMRAP

16 Single DB Russian Swings

16 DB Russian Twists

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

250m Row

10 HSPU*

10 Box Jump Overs (24/20)

500m Row

20 HSPU

20 Box Jump Overs

750m

30 HSPU

30 Box Jump Overs

1000m

40 HSPU

40 Box Jump Overs

1250m Row

*HSPU are performed with a 4″ deficit.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

C. STRENGTH / GYMNASTICS

Front Squat (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Front Squat

-Rest 5:00-

Push Press (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Push Press

(Score is Load of Heavy Set of 2)

Sunday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

200m run

20 shoulder taps

15 squats

10 kb swing

5 pushups

Strength

Bench Press (3-3-3-3)

Same weight last week across 4 sets (warm up with 2-3 sets)

Immediately after each set 10 perfect push-ups (use box or bench as needed)

If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)

Workout

Metcon (Time)

FOR TIME

200m Run or 250m Row

30 Hang Power Clean or Kb swing

400m Run or 500m Row

20 Hang Power Clean or Kb swing

800m Run or 1000m Row

15 Hang Power Clean or Kb swing

(Score is Time)

Weight that you can do 20 reps unbroken

Sunday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 KB Sumo Deadlift

10 Russian KettleBell Swing

10 Ring Rows Or 5 strict pullups

100m Run

Workout

Metcon (8 Rounds for time)

EVERY 1:30 x 8 SETS

5 Strict Pull-ups

15 Russian KBS (53/35)

5 Burpees *

(Score is Each Round for Time)

Touch bar 7’/8′

Conditioning

8 x 200 meter run (2 min clock) (8 Rounds for time)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 PVC Good Mornings

5 Up Downs

30 Single Unders

Into..

AMRAP x 3 MINUTES

10 KB RDLs

5 Up Downs

30 High Single Unders/Double Unders

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R)

MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L)

MIN 3 – :50 MAX Double-Unders

(Score is Load)

Sunday

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

6 Double DB Hang Snatch

9 DB Front Squat

12 DB Push Press

STATION 2

AMRAP

6 Double DB Hang Snatch

9 DB Front Squat

12 DB Push Press

STATION 3

AMRAP

6 Double DB Hang Snatch

9 DB Front Squat

12 DB Push Press

Covid 19 Update

We are offering home workouts at our regular class times through our private members Facebook group! If you’re a member please reach out to us via e-mail crossfit305@fit305.com to be included.

We will lend you a kettlebell and an abmat if you need it. Workouts will be with and without equipment with numerous options.

SATURDAY

CrossFit 262 – CrossFit

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Deadlift (2×5 – 3×3)

Hang Clean (2×5 – 3×3)

Push Jerk (2×5 – 3×3)

Metcon (Time)

4 ROUNDS:

8 DEADLIFT (115/83)

4 BAR FACING BURPEE

8 HANG SQUAT CLEAN

4 BAR FACING BURPEE

8 PUSH JERK

4 BAR FACING BURPEE