CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
PARTNER AMRAP x 7 MINUTES
P1…Bike
P2…Complete 1 Round:
5 Push-ups
6 Ring Rows
7 Up-Downs
Partner Workout
Metcon (Time)
16 ROUNDS FOR TIME*
8/6 Cal Bike
10 Slam Balls (30/20)
-20:00 Hard Cap-
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 8 rounds.
Partner Strength
Metcon (No Measure)
Post-Workout
ALTERNATING TABATAS*
T1 – DB Bicep Curls
T2 – DB Skull Crushers
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5:00 CAP)
8 Scap Push-ups
8 Arm Haulers
8/6 Cal Bike
:20 Hollow Hold
Workout
Metcon (4 Rounds for reps)
TABATA
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Push-Ups
TABATA 2 – Tuck-Ups
TABATA 3 – Slam Balls
TABATA 4 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.
Strength
Snatch (15 Minutes to Build)
Clean and Jerk (15 Minutes to Build)
Optional Finisher
Metcon (AMRAP – Reps)
8 Rounds of:
:30 on, :30 off
any machine.
Go hard!
Score is Calories
CrossFit A1A, CrossFit 305, CrossFit 262 – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
20 KB Swing then…
Max Wall Balls
STATION 2
Easy Pace Row
STATION 3
20 Wall Balls then…
Max KB Swing
STATION 4
Easy Pace Row
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PUMP THE JAMS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
AMRAP X 8 MINUTES
8/6 Cal Row
8 Light KB Russian Swing
8 Light KB Hang Snatch
4/4 Lunge w/ KB overhead
8 Deadbugs
:20 Rest
Workout
Metcon (Time)
8 rounds for time for time of:
15 Wall Balls
Run 200 meters
Skill
Warm-up (No Measure)
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row (Easy → Mod → Hard)
10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)
Strength
Front Squat (7-7-7-7)
7-7-7-7
Front Squat
-Rest 2:00 b/t Sets-
Workout
Metcon (Time)
FOR TIME
27-21-15-9
Cal Row
Thruster (95/65)
-15:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
AMRAP x 5:00 (or 2 rounds)
100m Jog
8 Glute Bridge-ups w/toes up
4/4 Spiderman Lunge
:30 Row
8 Straight Leg Sit-ups
4/4 Single Arm Ring Rows
Workout
Metcon (Time)
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 20 Arm Haulers
MIN 3 – 200m Run
MIN 4 – 15 Ring Rows
Score is the SLOWEST 15/12 cal row for the workout.
CrossFit 262 – CrossFit
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Warm-up
Strength
Push Press (3 – 3 – 3+ @ 65%, 75%, 85%)
Metcon
Metcon (AMRAP – Reps)
:40 on, :20 off
Alternating through the following 4 times:
Row for Calories
Box Jump Overs (24/20)
Burpees
Single Arm DB Push Press (50/35)(switch off as desired)
Score is total reps if you feel like counting all of that. If not then just work hard and have fun.
CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
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A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
200m Run
10 Hang Power Cleans (135/95)
7 Ring Muscle-Ups
35′ HS Walk*
*Estimate 5′ sections and follow Open standards.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.
C. STRENGTH / GYMNASTICS
Front Squat (1×3)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
