Blog • Page 29 of 236 • Fit 305

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

30 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Wear a vest for full workout.

(Score is Each Set for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

2 ROUNDS:

10 Arm Haulers

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

(No Measure)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)

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.

(No Measure)

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

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Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS

30 Mountain Climbers

15 Sit-ups

10 DB Curl to Press

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2111)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS

15 DB Bench Press (35/25)|(25/15)

12 DB Renegade Rows*

*1 Rep = Row L + Row R (no push-up)

-into-

100 Sit-ups

-into-

30-20-10**

DBL DB Hang Snatch

**15/12 Cal Bike after each full round.

(Score is Time)

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS:

200m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!

(No Measure)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

If you can’t make a 2 minute clock on the run, cut the distance down.

(Score is Reps)

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS:

200m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!

(No Measure)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run/Row

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

If you can’t make a 2 minute clock on the run, cut the distance down.

(Score is Reps)

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

4 Up-Downs w/right hand on DB*

:30 Tuck Hold

4 Up-Downs w/left hand on DB

6/6 Single Arm DB Strict Press

Into …

1 ROUND

4 Burpee w/right hand on DB

10 Sit-Ups

4 Burpees w/left hand on DB

6/6 Single Arm DB Push Press

Workout

Metcon (No Measure)

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 6/6 Single Arm DB Burpee

MIN 2 – 12/12 Single Arm DB Push Press

MIN 3 – 18 Sit-Ups

(No Measure)

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Deep Squat Hold

Into…(8:00 Cap)

2 Rounds

10 Air Squats Narrow Stance

10 Push Ups

2 Rounds

10 Air Squats Wide Stance

10 RDLs, empty bar

2 Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (5-5-5-5-5)

KEEP GOING!!!!! YOU ARE GETTING SO STRONG!

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders -or- 150 Single Unders

15 Russian KB Swings AHAP

-11:00 Hard Cap-

(Score is Time)

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Air Squats

:30 Burpees

:30 Deadlifts

:15 Rest

Strength

Power Clean (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Power Clean

*Last seen 11/29/19

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

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

:30 Plank Hold

1:00 Plank Rotations*

*Push-up Plank to Elbow Plank and repeat!

STATION 2

:30 Squat Hold

1:00 Squat Jumps

STATION 3

:30 Hollow Hold

1:00 Sit-Ups

STATION 4

:30 Superman Hold

1:00 Burpees

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

1. 3 SETS

800m 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)

1:00 Alt. Groiners

1:00 Bootstraps

Into…(8:00 Cap)

2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches

2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs

2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD

10RM Back Squat

(Score is Load)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

FOR LOAD

12-9-6-3-1-3-6-9-12

Deadlift

-Rest as Needed b/t Sets-

*All reps must be done unbroken with a :01 pause on the ground. No slamming of the bar. Grip must stay on bar the whole time. Build every set to heavy single rep. Then on the way back up the ladder, the second half must be heavier than the first half.

(Score is Heavy Single)