CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30s Hollow Hold
10/8 Cal Row
10 Step Ups
5/5 SA DB Strict Press
:30s Shuttle Run
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :40 DB Flutter Kick
MIN 2 – :40 Side Plank (R)
MIN 3 – :40 Side Plank (L)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
12/10 Cal Row
10 Box Step-ups
10 Ring Rows
10 DB Strict Press (Athlete Choice)
100m Run
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
4 ROUNDS
:45 Moderate/:15 Hard on Bike
1 ROUND:
4 Up Downs
8 MB Strict Press
12 Lunges (no weight)
1 ROUND:
4 Burpees
8 MB Push Press
12 MB Alt Lunges
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
PARTNER 1 COMPLETES …
4 Burpees
8 Med. Ball Push Press
12 Med. Ball Alt. Lunges
WHILE PARTNER 2…
Accumulates MAX Calories on Bike
P1 completes one full round while P2 bikes, then athletes switch roles.
(Score is Cals)
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR QUALITY
100 Alt. Plank Med. Ball Rolls
(No Measure)
CrossFit 262 – CrossFit
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Push Press + Jerk (3+1)
Metcon (Time)
5 ROUNDS:
20 AIR SQUATS (*Rx+ WALL BALLS)
15CAL ROW
10 BURPEES
*Any break in WALL BALLS is an immediate 5 BURPEE penalty
CrossFit 305, CrossFit A1A – CrossFit
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Strength
Power Clean (3-3-3-3-3-3-3)
Metcon
Metcon (Time)
5 rounds for time:
Run 200m
15 Air squats*
12/8 Pull-ups*
Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose pull-up amount wisely!
CrossFit A1A, CrossFit 305, CrossFit 262 – 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
1:00 Glute Bridge Hold
1:00 Max Air Squats
STATION 2
1:00 Plank Hold
1:00 DB Push Press
STATION 3
1:00 Wall Sit
1:00 DB Ground to Overhead
STATION 4
1:00 Hollow Hold
1:00 Sit-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer workouts.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a single DB, you’ll need it for EMOM 2 & 3!!
EMOM x 4 MIN
ODD- :45 Groiners
EVEN- :45 Inch Worms + Push-Up
EMOM x 4 MIN
ODD- :20 Single DB DL (inside the feet)/side
EVEN- :45 Up-Downs
EMOM x 4 MIN
ODD- :45 Sit-Ups
EVEN- :20 SA DB Strict Press/side
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
40 Single DB Front Squat (50/35)|(35/20)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee
*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
7:00 of Yoga Flow…
1:00 Dragon (L)
1:00 Dragon (R)
2:00 Forward Seated Fold
1:00 Saddle Archer (L)
1:00 Saddle Archer (R)
1:00 Rebound Recovery
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
40 Cal Row
40 Pull-Ups
20 Deadlift (315/225)
120 Double Unders
40 Cal Row
120 Double Unders
20 Deadlift
40 Pull-Ups
40 Cal Row
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
800 meter warmup run
1 min couch per side
40 samson lunges
20 up/down
Partner Workout
Metcon (Time)
500 meter farmers carry 53/35 35/26
500 meter row
500 meter run
50 kb swings
200 meter front rack carry
50 meter sled push 250/170 160/120
500 row
500 run
100 ft burpee broad jump
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS:
100m Run
25’ High Knees
25’ Butt Kickers
25 Power Skips (Height)*
25’ Power Skips (Distance)**
2 ROUNDS:
50 Single Unders
10 Slam Balls
*Skip on one leg as high as possible
**Skip on one leg as far as possible
Workout
Metcon (6 Rounds for time)
EVERY 2:00 FOR 6 SETS
100m Run
20 Slam Balls
30 Double-Unders
(Score is Each Round for Time)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
Jog down and back x 3
8 Scap Push Ups
5 Burpees
3 Broad Jumps
Workout
Black Mamba (AMRAP – Rounds and Reps)
AMRAP 18
5 Toe to Bar
8 Single DB Devil’s Press (40/25)[50/35]
24 Box Jumps (24/20)[30/24]
Optional Finisher
Warm-up (No Measure)
4 Rounds
1 Hard Set of Strict HSPU
12 Barbell Bicep Curls
1 Hard Set of Strict Ring Dips.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
12 DBL DB Bent Over Row
STATION 2
EMOM
12 Burpees Over DB
STATION 3
EMOM
12 DB Front Rack Lunges
STATION 4
EMOM
12 Box Jumps
