CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 2 MINUTES
20 Jumping Jacks
8 Box Step-ups
-:30 Rest-
AMRAP x 2 MINUTES
20 Mountain Climbers
10 Russian KBS
-:30 Rest-
AMRAP x 2 MINUTES
5 Box Jumps
10 Air Squats
Strength
Front Squat (5RM)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Front Squat
(Score is Weight)
Workout
“THE HULK” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5 Front Squats (185/125)|(135/95)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)
(Score is Rounds + Reps)
*New NCFIT Classic Workout
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:00 CAP)
20 Jumping Jacks
8 Bodyweight Goodmornings
:20 Tuck Hold
Into …
2 ROUNDS (2:30 CAP)
:45 Row (increase pace 2nd round)
10 Air Squats (32X1)*
8 Push-Ups
6 Ring Rows
*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!
Workout
Metcon (3 Rounds for time)
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)
***HOME VERSION***
3 SETS
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Time Each Set)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
BODYWEIGHT FLOW…
1 Push Up
1 Superman
1 Squat
1 Lunge/Leg
1 Sit Up
1 V-Up
Then 2 of each, 3 of each, 4 of each & 5 of each.
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
1:00 Active Squat Hold
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press or Push Ups
5-10 STRICT V-ups
Alternating EMOM
(No Measure)
Workout
This Is The FIrst Day of The Rest Of Your Life (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 20 Push Ups
MIN 2 – 20 Lunges*
MIN 3 – 20 Alternating V-Ups
MIN 4 – Max Reps Burpees
Min 5 – Full Rest
Score is Burpees, add weight to Lunge for RX+
Complete 20 push ups any way you wish. Stronger athletes may do 20 unbroken. Others may choose to do 4 sets of 5, or 10 sets of 2. Modify by using a chair or a counter or the back of your couch.
Lunges can be any type.
Sit ups can be any type.
On burpees GO FOR IT! You have rest coming after each set, so work hard and count your reps.
Abdominal Supplement 61 (No Measure)
200 Russian Twists 20/14
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Use weight only if you have it on the russian twists.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 SA DB Push Press (Right Arm)
10 SA DB Front Rack Lunges
10 SA DB Push Press (Left Arm)
10 SA DB Front Rack Lunges
STATION 2
AMRAP
12 Single DB Box Step Ups
12 Box Dips
STATION 3
AMRAP
14 Alt DB Snatches
14 V-Ups
STATION 4
AMRAP
16 Single DB Russian Swings
16 DB Russian Twists
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
8 Min. Bodyweight Flow
-400m run/row/jog/bike buy-in
then:
10 Jumping Jacks
5 Pushups to Down Dog
:20 Pigeon Per Side
:20 Lizard Per Side
5 Wide Leg Squats
5 Medium Leg Squats
5 Narrow Leg Squats
Strength
Back Squat (3-2-1-3-2)
50-60-70×4
Wave 1: 80×3 – 85×2 – 90×1
Wave 2: 80×3 – 85×2
-Home Version-
Tabata Bottom-to-bottom squats.
:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.
Metcon
2020 Age Group Qualifier Workout 1 (AMRAP – Rounds and Reps)
6 Minute AMRAP
8 Thrusters (115/83)
50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!
Metcon (AMRAP – Rounds and Reps)
–At Home Version–
6 Minute AMRAP
8 Burpees w/ a HIGH JUMP
50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂
