Blog • Page 28 of 236 • Fit 305

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

15 second push up plank

10 supermans

5 strict pull ups

3 rounds:

5 strict press, empty bar

5 deadlift, building

Workout

Deadlift (5-5-5-5-5)

Keep getting stronger!!!

Strict Press (5-5-5-5-5)

Alternate with Deadlifts or do them after – coaches choice.

The French Quarter (Time)

21- 15- 9 of:

Hang Power Cleans

Burpees

Pick a weight you can do unbroken with great form and move efficiently.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)

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

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Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

10/8 Cal Row

10 Air Squats

10 Groiners

8 Lunges

8 Jumping Squats

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (2111)

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

12/10 Cal Row

5 Front Squats (155/105)|(95/65)

-12:00 Hard Cap-

(Score is Time)

CrossFit 262 – CrossFit

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SNATCH PULL + HIP SNATCH (3×3 @ 60-70%)

Power Clean (1-1-1-1…)

50-60-70%x2

75%x1

3×1@80%

Clean Pull (3×3@95% of clean)

Single Leg RDL (3×8-10 per leg)

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 easy

3 ROUNDS…

10 push ups

10 squats

10 Sit Ups

Workout

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

Finisher

Metcon (Weight)

3 SETS

30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

AMRAP

10 Slam Balls

20 Slam Ball Lunges

STATION 2

AMRAP

10 Slam Ball Push Press

20 Double Unders

STATION 3

AMRAP

10 Up-Down + Slam Ball

20 Slam Ball Russian Twists

Thursday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Thursday

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

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Warm-up

Warm-up (No Measure)

FOR TIME (5 MINUTE CAP)

1 ROUND

100m Run

10 KB DL

10 KB High Pull

10 Wall Ball Front Squat

1 ROUND

100m Run

10 KB SDHP

10 Wall Ball Thrusters

10 Step-ups

Strength

Sumo Deadlift (10-8-6-4)

10-8-6-4

Sumo Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run

12 Wall Balls (20/14)|(14/10)

12 Sumo Deadlift High Pulls (95/65)|(75/55)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

Wednesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Row or bike for 4 minutes. Rx+ nose breathing only.

Then:

3 Rounds of

10 Air Squats

5 TLLTs

10 Powerball Shots (Light).

Then:

Go over wallball technique – how to catch the ball, where to hold it, do you drop your arms? do you start squatting early to cushion the ball? How far back from the wall do you like?

Try to refine all of that.