CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
Run 200m
1 strict pull up
2 strict push ups
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
Strength
Single Arm Dumbell Press (10-10-10-10-10)
20 Minute ALT. EMOM
Min 1 – 10 Press Right Arm
Min 2 – 10 Press Left Arm
Min 3 – 10 Hanging Knee Raise (RX+ use
Min 4 – Tension Plank
https://youtu.be/PtW9w-1GN0w
Min 5 – Rest and reset
(Score is Weight of press)
Workout
Metcon (AMRAP – Reps)
After the last rest minute of the EMOM, go directly into this and Hit it HARD!
5 Minute AMRAP
30 Burpees
30 Goblet Squats
*same DB as 1st part, should be light/medium and unbroken or close
(Score is Reps)
This is a sustained sprint – Get after it!
RX+ 10 bar muscle ups after squats
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row with ½ Slide in
10 Alt. Step-Ups
5/5 Single Arm DB Strict Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
250m Row
17 Box Jumps
9 DB Strict Press
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Workout
Chicharron (Time)
Run 1 mile
60 Sit Ups
60 Bar Touch Burpees*
Run 800 Meters
30 Sit Ups
30 Bar Touch Burpees
Run 400 Meters
15 Sit Ups
15 Bar Touch Burpees
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
EMOM
MIN 1 – Max Pull-ups or Ring Rows
MIN 2 – Max Box Dips or Push-ups
STATION 2
400m Run
(rest remainder)
STATION 3
EMOM
MIN 1 – Max Cal Row
MIN 2 – Max Burpees
STATION 4
80 Double Unders
(rest remainder)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row
8/8 SA Strict Press
4/4 SA Deficit Push-up
20 Mountain Climbers
8 Banded Shoulder Press
Strength
Metcon (No Measure)
3 SETS*
10/10 Half Kneeling DB Strict Press
10 DBL DB Bent Over Row
*Use heavier weights for the DB BOR.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15/12 Cal Row
10 Burpees Over Rower
5 Renegade Rows (45/30)
CrossFit 262 – CrossFit
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Clean and Jerk (2+1 & 1+2)
Do 2 sets at each weight
On the first set do (2cleans + 1 jerk)
On the second set do (1clean + 2 jerks)
Metcon (Time)
75 Wall Balls For Time:
2min AMRAP
1min REST
(Buy-In)
12/10cal Row
5 Toes To Bar
-Each Round
4 Round Cap.
Round 4 is a 3min AMRAP (NO REST)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 2
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 3
1:30 Recovery Bike
2:00 Max Plank
1:30 Recovery Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds)
EMOM UNTIL FAILURE*
2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)
*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
:30 Row (EZ → Mod → Hard)
10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings
10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.
-32:00 Time Cap-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR QUALITY
10:00 Practice HS Walk
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
30 KB Swings
40 Toe 2 Bar or v-Ups
40 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
-32:00 Time Cap-
