Blog • Page 61 of 236 • Fit 305

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

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Warm-up

Warm-up (No Measure)

100m Group Run

-Into-

3 QUICK SETS…

10 Glute Bridges

:20 Glute Bridge Hold

10 Empty Barbell RDLs

:20 Plank Shoulder Taps

-Into-

100m Individual Run

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (3131)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

21 Deadlifts (155/105)|(95/65)

400m Run

15 Deadlifts (185/135)|(135/95)

200m Run

9 Deadlifts (225/155)|(155/105)

(Score is Time)

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Cardio Warm Up (No Measure)

2 ROUNDS

20 Singles

5 Inch Worms + Push Up

5 KB Deadlift

5/5 SA KB Strict Press

Then…

2 ROUNDS

20 Fast Singles

10 Tuck Ups

5 KB Upright Row

5/5 KB Push Press

Workout

GET IT OK? (AMRAP – Rounds and Reps)

AMRAP X 7 Minutes

10 Unbroken Double Unders*

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

Double Unders Increase by 10 reps each Round

-Rest 2:00-

AMRAP 7 Minutes

10 KB Sumo Deadlift High Pull

10 Knee to Elbow

5 Strict Dips

*KB SDLHP increases by 5 reps each round

(score is rounds & reps)

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

7/5 Cal Row

5 DB Sumo Deadlifts

5 Up Down

5 Knee Push-ups

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

15/12 Cal. Row

12 DB Burpee Deadlifts

9 DB Deficit Push-Ups

(Score is Each Round for Time)

CrossFit 262 – CrossFit

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Warm-up

Strength

Metcon (No Measure)

3 Rounds for Quality, not for time:

20 GHD Sit Ups

10 to 15 Ring Dips [Rx+ Ring Muscle Up Practice]

200m Weighted Carry*

*Sandbags/Farmers Carry/Overhead Carry/Front Rack/Etc.

Metcon

Metcon (Time)

3 – 6 – 9 – 12 – 15 – 18 – 21

Single Arm DB Thruster (40/25)[50/35]*

*:30 Plank and 30 Double Unders after each set.

[Rx+ 20 ft HS walk + 30 double unders after each set]
Can switch off hands for thrusters as desired.

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

1:30 Cal Row

1:30 Burpees

STATION 2

AMRAP

8 Mountain Climbers

8 DB Deadlifts

8 DB Push Press

STATION 3

1:30 Cal Row

1:30 Burpees

STATION 4

AMRAP

8 Mountain Climbers

8 DB Deadlifts

8 DB Push Press

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Get ready for a big effort on Fran!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

12 Alt. Groiner + OH Twist

12 Scap Retracts

12 Arm Haulers

6 Boot Straps

Then…

2 ROUNDS

12 Jumping Squats

6 Burpees

12 Scap Pull-Ups

6 Ring Rows

Skill

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Pedal on Bike

2:00 Foam Roll Upper Back / Lats

1:00 Rebound Recovery (prone rest)

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (1RM)

Build to 1RM Strict Press

(Score is Weight)

Shoulder Press (3 x Max Reps)

3 SETS

Max Reps Strict Press @ 75% of 1RM

(Score is Each Round for Reps)

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

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Warm-up

Warm-up (No Measure)

3:00 SHOULDER FLOW | 2-3 SETS

5 PVC Passes

3/3 Around the World

:10 OH Hold w/ PVC

10 Strict Presses with PVC

:10 OH Hold w/ PVC

10 Alt Lunges w/ PVC in Back Rack

AMRAP x 4 MINUTES

20 Hops Over PVC

10 PVC Bent Over Rows

10 Hollow Rocks (Holding PVC in OH position)

20 Mountain Climbers

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (3211)

(Score is Weight)

Workout

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

30 Double Unders

10 Strict Press (65/45)|(45/35)

30 Double Unders

(Score is Each Round for Time)

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

RUN OR ROW 1000 METERS

then…

1 minute couch/side

30 second bar hang

..then, 3 rounds of:

5 ring rows or strict pull ups

7 perfect push ups

9 air thrusters

Fun Time Fran Time playlist:

https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6

Skill

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

Walk 200 meters

2:00 Foam Roll Upper Back / Lats

1:00 Child Pose

(No Measure)

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 SETS (6 Min Cap)

:30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2)

10 Alt Sampson-Step Back Lunges (:01 Pause OH)

10 Slam Ball or Wall Ball Deadlifts

10 Slam Ball or Wall Ball Strict Press

10 Slam Ball or Wall Ball Bent Over Row

20 Toe touches to the top of the Ball (fast feet)