CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)
into…
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
-Rest 3:00 b/t Sets-
Cool Down
Warm-up (No Measure)
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
5 Deadlift
5 Hang High Pull
5 Front Squat
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
200m Run
10 Front Squats (115/75)
200m Run
7 Hang Power Clean
200m Run
5 Power Cleans
Strength
Metcon (No Measure)
POST WORKOUT STRENGTH
3 SETS
1:00 Ring Body Saw
-:30 Rest-
1:00 MAX Alt. V-ups
-1:30 Rest b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max DB Push Press
Rest 1:00
2:00 Max DB Push Press
STATION 2
Run 200m
20 Burpees
Run 200m
(Rest Remainder)
STATION 3
2:00 Max DB Burpee
Rest 1:00
2:00 Max DB Burpee
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
1000m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean (50/35)|(35/25)*
750m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean
500m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean
*This is a modified version of Sunday’s NC60. In this workout, perform the HSPU to the standard from the Feb 2019 Open.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)
into…
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
-Rest 3:00 b/t Sets-
Cool Down
Warm-up (No Measure)
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
50’ Shuttle Jog
6 Box Step-Ups
4 Ring Rows
Workout
Metcon (4 Rounds for time)
EVERY 4:00 FOR 4 SETS
400m Run
12 Russian KBS (Heavy)
9 Ring Rows
6 Box Jumps
CrossFit 262 – CrossFit
View Public Whiteboard
Power Snatch + Full Snatch (12 Minute EMOM)
Build in weight as technique allows.
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
30 Wall Balls (20/14)
30 DB Snatch (50/35)
30 Deadlifts (135/93)
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Clean Burps (Time)
EMOM x 8 MINUTES
2 Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Rest 4 minutes
FOR TIME
22-16-10
Burpee
Power Clean
Scaled (75/53, lighter or KB swings)
RX+ (135/95)
RX(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row
8 Burpees
8 DB Curl to Press
30 Mountain Climbers
Strength
Bench Press (5-5-5-5-5)
5-5-5-5-5
Bench Press*
*Increase weight each Set. Keep weight light-moderate.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15/12 Cal Row
15 DB Burpees (35/20)
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Mountain Climbers
STATION 2
Max DB Swing
STATION 3
Max Air Squat
STATION 4
Max Jump Rope
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
No Additional Work – Hit GPP Hard!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats
-THEN-
SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)
Extended Warm-up
Thruster (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster
Workout
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
C. STRENGTH / GYMNASTICS
Overhead Squat (3-3-3-3-3 into 5×3)
10 SETS
3 Overhead Squats*
-Rest as Needed b/t Sets-
*Barbell must be snatched from ground. Can either squat snatch for 1st rep or power snatch then complete 3 squats. Build for first 5 sets then perform final 5 sets at same weight.
