Blog • Page 92 of 236 • Fit 305

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

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Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS (8:00 CAP)

50m Shuttle Run

8/8 Reverse Lunges

10 Goblet Squats

12 Russian KB Swings

Strength

Front Squat (5-5-5-5-5*)

5-5-5-5-5*

Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set.

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 FOR 4 ROUNDS

20 Wall Balls (20/14)

20 Front Squats (75/55)

MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minutes Cardio, then:

3 Rounds (PVC -> PVC -> Bar)

5 Sn. Grip BTN Push Press

5 Sn. Grip BTN Push Jerk

5 OHS

Power Sn. + Full Snatch From Hip

Power Sn. + Full Snatch From Knees

Power Sn. + Full Snatch From Floor

Strength

snatch pull + snatch (20 Minutes to build.)

Metcon

Metcon (Time)

With a partner, switching off as desired:

10 Rounds for time:

5 Synchro Burpees

5 Hang Power Snatch (95/63)

20 Mountain Climbers (Count Rights Only)

CrossFit 305, CrossFit 262, CrossFit A1A – 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

1:00 Push-ups

:30 Burpees

STATION 2

1:00 Air Squats

:30 Burpees

STATION 3

1:00 Row

:30 Burpees

STATION 4

1:00 Single Unders

:30 Burpees

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

8 Cal Row 65% → 75% → 85%

8 Ring Rows → Scap Pull-ups → Pull-ups

8 Push-ups → HR Push-ups → Burpees

8 Med Ball Deadlift → Med Ball G2OH → Med Ball Lateral Wall Throw

8 Alt. Lunges → Alt. Cossack Squats → Air Squat

:30 Samson Stretch → Bootstrappers → Groiners

Recovery Workout

Plot Lost, Send Help (AMRAP – Rounds and Reps)

29 Minute AMRAP

—

Run 800 meters

Burpee Broad Jump – 200′

Run 600 Meters

Weighted Lunge – 200′

Run 400 meters

50 Wall Balls

Run 200 meters

Sled Push 50 meters

BBJ & WL is on a 50′ course.

Out and back 2 times.

Count each meter, foot and rep as a score. You may end up with something like 1 + 1800 if you finish a full round plus the first two runs and the BBJ & WL.

RX – 35/26 KB lunge, 14/10 wall ball, 45×2/25×2 sled

RX+ – 53/35 lunge, 20/14 wall ball, 45×4/25×4

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Child’s Pose

2:00 Down Dog Pose

Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike…

Into…

2-3 ROUNDS

5 KB Deadlifts

7 Jumping Air Squats

9 Jumping Jacks

:30 Plank Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Cal. Bike

6 KB SDHP

6 Sit-Ups

-Rest 3:00-

AMRAP x 6 MINUTES

6 Cal. Bike

6 Russian KB Swing

6 Sit-Ups

Thursday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Band Pull-aparts

10 Scap Push-ups

5 Push-ups to Down Dog

25’ Bear Crawl

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Seated Tempo Arnold Press (21X1)

MIN 2 – 15 Box Dips

Workout

Metcon (AMRAP – Reps)

“DEATH BY 2 BURPEES”

Complete 2 Burpee on the start of the first minute, 4 Burpees on the second minute, 6 Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

-10:00 Time Cap-