Blog • Page 52 of 236 • Fit 305

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

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

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

6 T Push-ups with :02 Pause in the T Position*

8 Barbell Strict Press

10 Lateral Jumps Over Bar

* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2111)

(Score is Weight)

Workout

Metcon (6 Rounds for reps)

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

MAX Push Press (115/75)|(75/55)

-Rest :30 b/t Sets-

(Score is Reps)

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5/5 Single Arm Ring Rows

5 Knee Push-ups

5 Tempo Squats (22×1)

Workout

“CINDY-ISH” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Ring Rows or Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Rounds + Reps)
*New Benchmark Workout

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

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 KB Sumo DL High Pull

STATION 2

:30 Max Russian Twists

:30 Hollow Rocks

STATION 3

Max KB Box Step Ups

STATION 4

:30 Shoulder Taps

:30 Mtn Climbers

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Running Warm-up Prior to 1 Mile Test

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Workout

Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19

Please also record mile time.

Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

C. STRENGTH / GYMNASTICS

Back Squat (5×5)

5×5

Back Squat*

*Perform at same moderate-heavy weight across. Use 75-80% of the 5RM from Wednesday.

Shoulder Press (5×5)

5×5

Strict Press

*Perform at same moderate-heavy weight across

(Score is Weight)

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Workout

Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit 262 – CrossFit

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TOROKHTIY COMPLEX (1-1-1…)

SNATCH + SNATCH BALANCE + OH SQUAT
Use this as a good warm up. Pull into catch, straight dip and strong squat!

Snatch (Build to a 1rm)

Clean and Jerk (2-2-2-…)

Build to a heavy double. Not touch and go.

Front Squat (2RM)

Suggested Build:

50%x5

65-75-85-90%+ x2

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Balls

10 Air Squats w/ :02 pause in the bottom

5 Slam Balls

10 Lunges

20 Mountain Climbers

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

1 Back Squats (155/105)|(95/65)

2 Slam Balls (20/10)

3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps)

Announcements

305 CLOSED!

This Saturday 1/25 for the USAPL powerlifting seminar.

A1A open

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds:

Row 350 meters

10 BB/PVC Deadlifts

10 BB/PVC Shoulder Press

Focus on perfect form

Workout

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

ON A 20:00 RUNNING CLOCK…

In 10 minutes, Build to a (SAFE) but challenging set of 5 Deadlifts.

Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.

No dropping, no banging, no clanging – clean lifting.

Shoulder Press (5-5-5-5-5)

Right after deadlifts, Build up over 2-3 sets, then do 5×5 across, resting 90 seconds between sets. Pick a challenging but doable weight. You should not be close to failure and form should be perfect.