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

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

:30 Good Mornings

:30 Single Unders

:30 Up-Downs

-1:00 Rest-

1 ROUND

:30 High Jump Single Unders

:30 Straight Leg Sit-ups

:30 Fast Jump Single Unders

:30 Up-Downs

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (1111)

(Score is Weight)

Workout

“BLACK WIDOW” (Time)

FOR TIME

40-30-20-10

Up-Down

80-60-40-20

Double Unders

3-3-3-3

Deadlift (185/135)

-10:00 Hard Cap-

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

20/15 Cal. Bike

Into …

TABATA (8 ROUNDS, :20 ON // :10 OFF)

MVMT 1 – Alt. Forward Lunges

MVMT 2 – Single-Unders

MVMT 3 – Hollow Rocks

MVMT 4 – Double-Under Practice

Into …

20/15 Cal. Bike

Workout

Metcon (Time)

FOR TIME

50/40 Cal. Bike

50 Walking Lunges

150 Double Unders

50 Walking Lunges

50/40 Cal. Bike

-Hard Cap 16:00-

(Score is Time)

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Lizard Rotations per Side

Into…

EMOM x 6:00

:30 On/ :30 Off

Min 1 – Row (Easy)

Min 2 – Wall Squats

https://youtu.be/hV_rDOloxCI

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

https://youtu.be/YvxmS5BIPi8

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

For all squats, focus on great movement patterns.

Mark Pratt’s Ex-Pat Playlist

https://open.spotify.com/playlist/4f3Lky9axfWCdxp4WgzdZn…

Strength

Sumo Deadlift (6-6-6-6-6)

Build up to 5-10 pounds heavier than last week, then do 5 sets at the same weight, resting a couple minutes between sets.

You want a power booty? Ya gotta move weight with good form. Get after it.

Workout

Where Are My Legs? (Time)

3 ROUNDS FOR TIME

30 Goblet Lunges (35/26)[53/35]

350/300 Row

or

20/15 Calorie Bike

Lunges are anyway, alternate or not.

Stand up fully with feet together each rep.

Reset rower each round.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Air Squats

STATION 2

Max Push-ups

STATION 3

Max Alt. V-ups

STATION 4

Max Lunges

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (4 Rounds for time)

4 SETS

50/40 Cal Bike

-Rest 4:00 b/t Sets-

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

(No Measure)

Workout

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Ring Muscle-Ups

Then in the remaining time…

2 ROUNDS

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

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout!

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

: Front Squat (3×3)

3×3

Front Squat*

*Perform at same heavy weight across

(Score is Weight)

Push Press (3×3)

3×3

Push Press

*Perform at same heavy weight across

(Score is Weight)

Monday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Ball Deadlifts

6 Alt. Slam Ball Around the Worlds*

5 Slam Ball Strict Press

20 Mountain Climbers

*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (1111)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

25 Push Press (95/65)|(65/45)

Immediately into…

7 ROUNDS

6/4 Cal Bike

12 Slam Balls (30/20)|(20/10)

Immediately into…

25 Push Press

(Score is Time)

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps in High Plank

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS w/ empty bar

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.

If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.

Workout

“UPPERCUT” (Time)

20 Bar Muscle-Ups – OR – 40 Pull Ups

Then in the remaining time…

6 ROUNDS

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

7 Burpees

Modify Cleans to Hang Power or KB Swings as needed.

This should be a weight you can do UNBROKEN for 20 reps.

42 cleans and 42 burpees – scale weight accordingly.

Movement integrity before LOAD always.

15 minute hard time cap.

Fabio’s A1A Playlist:

https://open.spotify.com/playlist/1LSxcymrVEcO9awMPWQeWN