CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
8 ROUNDS*
(TABATA Style :20 on/:10 off)
Rounds 1 & 2: Plate Deadlifts
Rounds 3 & 4: Shoulder Taps
Rounds 5 & 6: Plate Press
Rounds 7 & 8: Up-Downs
*Perform at a moderate pace
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 3:00
AMRAP x 4 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 2:00
AMRAP x 2 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
CrossFit 305, CrossFit 262, CrossFit A1A – X-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
Max Distance Run, Bike or Row
STATION 2
AMRAP
4 DB Lunges
4 DB Hang Power Clean
STATION 3
Max Distance Run, Bike or Row
STATION 4
AMRAP
4 DB Curl
4 DB Strict Press
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Class 400m jog (or 2:00 bike/row if cannot run)!
Then…
4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
Workout
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch
*Each exercise is 2:00 on one side and 2:00 on opposite.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MINUTE CAP)
5 KB Deadlift + Up Down*
10 Ring Row Scap Retractions
5/5 Ring Row
10 Plank Jacks
Strength
Metcon (Weight)
3 SETS
10 DB Renegade Row
1:00 Plank Hold
-1:30 Rest b/t Sets-
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :45 MAX Double Unders
MIN 2 – :45 MAX Ring Rows
MIN 3 – :45 MAX RKBS (53/35)
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Class 400m jog (or 2:00 bike/row if cannot run)!
Then…
4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
Workout
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch
*Each exercise is 2:00 on one side and 2:00 on opposite.
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for weight)
1. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Squat Snatch
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Squat Clean
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Front Squat
-Rest as Needed-
4. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Split Jerk
*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
4 PVC Passes
4 Below Knee Muscle Snatch
4 Behind Neck Push Press
4 Up-Down Over Bar
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
3 minutes easy row or bike.
Then 3 Rounds:
3 walkouts (wide/medium/narrow)
10 PVC Pass Through
5 PVC C+J
5 PVC Snatches
Then:
Build to WOD weight and perform 2 rounds of 5 ground to overhead + 5 bar facing burpees.
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
Cool down
Warm-up (No Measure)
Bike/Row 5 minutes
then hamstring stretch
pigeon stretch
quad stretch
pec stretch
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
AMRAP X 4 MINUTES
:30 Bike (Moderate Pace)
10 PVC Push Press with Back Against The Wall
:20 Mountain Climbers
Workout
Metcon (No Measure)
AMRAP x 10 MINUTES
12/10 Cal. Bike
10/10 Single Arm DB Push Press
20 Grasshoppers*
*In a tall plank position, opposite leg crosses under and over to opposite forearm. Try to make contact with shin to forearm
Optional Finisher
Warm-up (No Measure)
2-3 SETS
5/5 Single Arm DB Upright Rows @20X2
:45 Ring Plank or Floor Plank
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
4 DB Alt. Snatch
4 Push-ups
STATION 2
400m Run then…
Max Hollow Hold
STATION 3
AMRAP
4 DB Alt. Snatch
4 Push-ups
STATION 4
400m Run then…
Max Plank Hold
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
3 Inch Worms
5/5 Half Kneeling Shoulder Presses
7/7 Single Arm DB Bent Over Row
9/9 Single Arm Push Press
Strength
Push Press (4-4-4-4-4-4-4-4-4-4)
EMOM x 10 MINUTES
4 Push Press*
*Increase weight every other round. Keep weight moderate.
Workout
Metcon (Time)
FOR TIME
800m Run
into…
4 ROUNDS
10 Push Press (135/75)
15 Toe 2 Bar
