Blog • Page 54 of 236 • Fit 305

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

12/10 Cal Row

10 Burpees Over the Rower

-Rest 2:00-

3 ROUNDS FOR TIME

12/10 Cal Row

10 Burpees Over the Rower

-Rest 1:00-

2 ROUND FOR TIME

12/10 Cal Row

10 Burpees Over the Rower

B. NC60

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal Bike

8 Up-Down Step Ups

10 Good Mornings

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (95/65)|(65/45)

Box Jump (24)

into…

12-9-6

Hang Power Clean (135/95)|(95/65)

Box Jump (30)

into…

9-6-3

Hang Power Clean (185/125)|(135/95)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Goal for today’s session is to practice without any other additional work. Spend time getting comfortable getting upside down, taking steps, or walking for distance.

(No Measure)

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Jumping Jacks

8 Alt. Step-ups

4 Burpees

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10-15 SA DB Bench Press (R)

MIN 2 – 10-15 SA DB Bench Press (L)

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

15/12 Cal Bike

10 Burpees Box Jump Overs (24/20)

-Rest 1:00 b/t Sets-

(Score is each Round for Time)

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal Row

8 Step Ups

10 Good Mornings PVC

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME* – but MORE for technique.

15-12-9

Hang Power Clean – Light

Box Jump (high)

Rest 2 minutes

12-9-6

Hang Power Clean -Medium

Box Jump (higher)

Rest 2 minutes

9-6-3

Hang Power Clean -Heavy – ish

Box Jump (highest)

Goal is three increasing weights for cleans & heights for the Box Jump.

Modify to KB swings as desired.

(Score is Time -)

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (Increase pace & weight in 2nd round)

:30 Bike

10 DBL KB RDLs (lower to hang position)

:30 DBL KB Front Rack Hold

10 DBL KB Suitcase Deadlifts

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 15 KB Suitcase Deadlifts

MIN 3 – :45 DBL KB Front Rack Hold

(Score is Weight)

CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Into…

3 ROUNDS

5 Inchworms + Push Ups

10 Scap Push Ups

10 Scap Pull Ups

Skill

2020 COW – 3 (AMRAP – Reps)

Max Reps Strict Pull Ups

Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.

NO KIP, NO SWING, NO CHEATS!

Strength

Sumo Deadlift (8-8-8-8-8)

Build to heavier than last week.

Alternate EMOM

1: Sumo Deadlifts

2: 3 Kips + 3 Kipping Pull Ups [Rx+ add butterfly pull ups or bar muscle ups]

3: Full rest.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 Front Squats (155/108)

8 Deadlifts

8 Bar-Facing Burpees

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

Pec, lat and calf stretching

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

Min 1- 20 Alt DB Snatch

Min 2- 20 Sit-Ups

STATION 2

AMRAP

10 Burpees Over DB

10 Single DB Front Squats

STATION 3

EMOM

Min 1- 10/10 Single DB Push Press

Min 2- 10/10 DB Suitcase DL

STATION 4

AMRAP

10 Burpees Over DB

20 Single DB Front Rack Lunges

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

40/35 Cal Bike

-Rest 4:00 b/t Sets-

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Into…

2 ROUNDS

:30 Alt. Crossovers

:30 Alt. Scorpions

:30 Alt. Spiderman Lunges

:30 Bird Dogs

Into…

3 ROUNDS

5 Inchworms + Push Ups

10 Scap Push Ups

10 Scap Pull Ups

Skill

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)

C. STRENGTH / GYMNASTICS

Front Squat (5×5)

5×5

Front Squat*

*Perform at same moderate-heavy weight across

Push Press (5×5)

5×5

Push Press

*Perform at same moderate-heavy weight across

(Score is Weight)

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EVERY 2:00 FOR 4 SETS*

:30 Single Unders

:30 Forward Lunges

:30 Good Mornings

SET 2

:30 Fast Singles

:30 Reverse Lunges

:30 Leg Swings

SET 3

:30 High Jumps

:30 Air Squats

:30 Inch Worms

SET 4

:30 Double Unders

:30 Jumping Air Squats

:30 Wide Stance Good Mornings

Strength

Deadlift (1×10)

ON A 10:00 RUNNING CLOCK…

Build to 10-Rep Deadlift

(Score is Weight)

Workout

“THE INFERNO” (Time)

FOR TIME

100 Double Unders

35 Air Squats

30 Deadlifts (165/115)|(95/65)

75 Double Unders

35 Air Squats

20 Deadlifts (185/125)|(115/75)

50 Double Unders

35 Air Squats

10 Deadlifts (225/155)|(135/95)