CrossFit 305, CrossFit A1A – CrossFit
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KAMIKAZE (Time)
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
KAMIKAZE PLAYLIST! https://open.spotify.com/playlist/3VkX9pU2BfgI507xu6KGOW
CrossFit 262 – CrossFit
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Monk (AMRAP – Reps)
12 Minute Cap:
1 Mile Run
50 Box Jump Overs
Max Cleans (165/113)[225/158]
Score is total cleans completed.
ABS GONE RAD (No Measure)
3 rds
Min 1- bicycle crunches
Min 2- Windshield Wipers (on floor)
Min 3- Plank
Min 4- rest
CrossFit 305, CrossFit A1A – CrossFit
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Back Squat (8-8-8-8-8)
Alternating EMOM with 10-50 double unders (this is practice, not cardio). Squats can build or be same across. Form before load ALWAYS.
BRO – PLAY THIS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
HOLD ON (Time)
21-15-9
Russian KB Swing
Pull Ups
into…
12-9-6
American KB Swing (as able)
Pull Ups
Scaled – lighter KB, ring rows & jumping pull ups or vertical ring pulls
RX – 53/35, chin over into chest to bar
RX + 70/53, chest to bar into bar MU
16 minute time cap – for each rep you don’t finish add 1 second to 16 minutes.
CrossFit 305, CrossFit A1A – CrossFit
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Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
LETS GET IT!
https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6
Triple Dipple (Time)
Three Rounds for time of:
Run 800 meters
30 Goblet Lunges
20 Push Ups
Scaled – 35/26 or less all the way down to no weight, push ups to a box
RX – 53/35, strict push ups
RX + – 70/53, handstand push ups
20 minute time limit. Scale runs to make time cap. Row as needed.
CrossFit 262 – CrossFit
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Front Squat + Back Squat (6 – 6 – 6 – 6 – 6)
5 x 2+4 @ 65, 70, 75, 80, 85% of max front squat.
Build to heavier than last week
Open Intervals 1 (Time)
Every 3:00 for 18 Minutes (2:15 Time Cap Each Round)
10 TTB
10 Burpees Over Bar
10 Thrusters (95/63)
Score is slowest round.
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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Metcon
Doormouse Intervals UL (AMRAP – Reps)
4 rounds
1 minute of work 30 seconds rest for each movement
Box jumps 20″
Burpees
Pull-ups
Butterfly sit-ups
Kb swings 53/35
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Weightlifting
clean complex (1-1-1-1-1-1-1)
hang power clean+hang clean+push jerk+split jerk
Metcon
Metcon (Time)
For time:
Row 500
Run 400
30 Kbs 70/53
20 pull-ups
10 hspu
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
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u wanna sweat huh…..ok! (Time)
500 run/row
25 burpees
500 run/row
50 russian kb swings 53/35
500 run/row
25 wallballs 20/14
500 run/row
50 butterfly situps
500 run/row
25 burpees
500 run/row
50 goblet squats
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Pull + Power Snatch + Snatch
Metcon (Time)
20 Devil Press
20 DB Hang Clean
20 DB Thruster
20 DB Snatch
Rx 40s/25s
Rx+ 50s/35s
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Jamba Joops (Time)
15 Minute EMOM:
1: 12/9 Calorie Row
2: 12 Burpees
3: 24 Air Squats [12 Pistols]
At 15 minute mark:
100 Double unders then
21 – 15 – 9
Pull Ups [Chest to Bar]
Box Jumps (24/20)
Score is when you finish the whole thing. Can’t start the “for time” part until 15:00, even if you finish the air squats early.
Only Rx if you kept the whole EMOM Rx.
