CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike
*Athlete choice each round on Strict or C2B Pull-Ups
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 15 HSPU
MIN 2 – 15 C2B Pull-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for calories)
3 SETS
4:00 ON / 1:00 OFF
Cal Bike
*Pedal at a moderate-high pace for ON periods / Pedal at a slow pace for the OFF periods
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 Rounds (10:00 Hard Cap)
10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up
10 Strict Press→ 8Push Press→ 6 Push Jerk
1:00 Row (EZ→Mod→Hard)
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
Workout
“PUSH. PULL.” (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
*15 Cal Row After Every Set
-15:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads
C. STRENGTH / GYMNASTICS
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS OF:
20 Mountain Climbers (knee to elbow)
10 Alt. Groiners
5 Slam Ball Deadlifts
2 ROUNDS OF:
20 Jumping Jacks
10 Toy Soldiers (straight leg kicks)
5 Slam Ball Ground To Overhead
1 ROUND OF:
100m Run
10 Up Downs
5 Slam Balls
Workout
Metcon (AMRAP – Reps)
EVERY 2:30 FOR 5 SETS
200m Run
20 Slam Balls
MAX Sit-Ups in remainder of time
Score is total sit-ups.
Optional Finisher
Metcon (No Measure)
NOT FOR TIME
50 Slam Ball Curls
50 Slam Ball Russian Twists
30 Slam Ball Curls
30 Slam Ball Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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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
2:00 Hard Row
1:00 Recover
2:00 Hard Row
STATION 2
EMOM
10 Alt. DB Snatch
10 Sit-ups
STATION 3
AMRAP
5 DB Devil’s Press
10 Box Step-Over
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS…
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press
Extended Warm-up
Warm-up (No Measure)
3 SETS
3-5 TNG Power Snatch*
*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.
Workout
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (7 MIN CAP)
6/4 Cal Bike
16 Jumping Jacks
12 Air Squats
8 Tuck-ups
4/4 Deadbugs
20″ Duck Walks
10 Good Mornings
Strength
Metcon (3 Rounds for weight)
3 SETS
12 Back Rack Reverse Lunges
25 Air Squats
-2:00 Rest b/t Sets-
Record weight for all three sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10/8 Cal Bike
12 DB Suitcase Reverse Lunges (35/20)
14 Toes 2 Bar
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP X 7 MINUTES
2 Wall Walks
6 Up-Downs
10 Push-ups
20 Mountain Climbers
:20 Plank Hold
:20 Hollow Hold
Strength
Metcon (Weight)
3 SETS
16 Alt. DB Press*
1:00 Bar Hang
-1:30 Rest b/t Sets-
*Use 2 DBs and alternate a single-arm press.
Score is weight on the alt. press.
Workout
Metcon (3 Rounds for reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Russian KBS (53/35)
TABATA 3 – Burpees
-Rest 1:00 b/t Each Full Tabata-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Up-Downs*
10 Mountain Climbers
5/5 SA DB OH Lunges → 10 Single DB Front Squats**
*No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward
**Hold the dumbbell horizontal to body with one head of the dumbbell in each hand.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10/8 Cal. Row
8 Kettlebell Swing
8/8 Single Arm KB Thrusters
-Rest 3:00-
AMRAP x 4 MINUTES
8/6 Cal. Row
6 Kettlebell Swing
6/6 Single Arm KB Thrusters
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (115/75)|(95/65)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (135/95)|(115/75)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (155/105)|(135/95)
Back Rack Forward Lunge
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Get into teams of 3!
3 ROUNDS…
P1: Row 200m
P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups
P3: Plank Hold
Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.
Partner Workout
Metcon (Time)
IN TEAMS OF 3…
FOR TIME
10k Row*
*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
20 HSPU*
20 Toes to Bar
20 Box Over Jumps (24/20)
-Rest 2:00 b/t Sets-
*Use the Open standard for width of taped box on floor…36″ wide and 24″ deep.
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
400m Run…
Rest Remainder
STATION 2
30 DBL DB Snatch…
Rest Remainder
STATION 3
30 Wall Balls…
Rest Remainder
STATION 4
1:00 Hollow Hold
1:00 Glute Bridge Hold
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Get into teams of 3!
3 ROUNDS…
P1: Row 200m
P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups
P3: Plank Hold
Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.
Partner Workout
Metcon (Time)
IN TEAMS OF 3…
FOR TIME
10k Row*
*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Jog Down + Back x 8
3 Rounds:
10 Light KB Deadlifts
10 Ring Rows/[Ring row to MU transition]
5 Push Ups to Downward Dog
5 Hollows w/ 2 second hold
5 Supermans w/ 2 second hold
Metcon
Metcon (3 Rounds for time)
At 0:00
5 Rounds of:
5 Ring Dips [2 Ring MU]
20 Russian KB Swings (53/35)[70/44]
——————————–
At 10:00
3 Rounds of:
12 Box Jump Overs (24/20)
12 Burpees
3 Rope Climbs
——————————–
At 20:00
For Time
2 Minute Cumulative Plank
100 Mountain Climbers* (count right sides only)
100 Russian Twists (20/14)(Count Right Sides Only)
Russian KB Swings are just to eye level.
Plank – any type, need to accumulate 2 minutes… if you drop, you start counting again when you go back up.
Mountain climbers – knees touch elbows
Russian Twists – med ball touches ground, feet off ground.
Optional Finisher
Metcon (No Measure)
9 – 15 – 21
Barbell Bicep Curls
Push Ups
Banded Tricep Extensions
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Groiners → 15 Bootstrap Stretches
10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges
8 DB Strict Press → 10 DB Push Press
-into-
Tabata (:20 ON/ :10 OFF)
R1& R2: Single Unders
R3 & R4: High Jump Single Unders
R5 & R6: Fast Jump Single Unders
R7 & R8: Double Unders
Strength
Thruster (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Thrusters
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
EVERY 1:30 FOR 6 ROUNDS
8 Thrusters (95/65)
30 Double Unders
Score is your fastest round.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES*
8/6 Cal Row
8 Plank Shoulder Taps → 8 Renegade Rows
8 Up Downs Over DB → 8 Burpees Over DB
*Progress the movements at the halfway mark!
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal. Bike
MIN 2 – 14 Alt. DB Renegade Rows
MIN 3 – 10 Burpees over DB
Score is weight on the Rows.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
Strength
Front Squat (5-3-1)
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
Metcon (Time)
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of 1 Push Jerk + 1 Split Jerk*
*Bar can come from the floor or taken from the rack, athlete’s choice. If need to work on clean, take bar from the floor. If need to work on heavy shoulder to OH, work from the rack.
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
AMRAP
10 Jumping Lunges
10 Russian KB Swing
STATION 2
EMOM
15 Up-Downs
STATION 3
AMRAP
10 Jumping Lunges
10 Russian KB Swing
STATION 4
EMOM
15 Up-Downs
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
Strength
Front Squat (5-3-1)
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
Metcon (Time)
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
CrossFit 262 – CrossFit
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High Pull + Hang Power Snatch + Hang Snatch (1-1-1-1-1…)
Build to max of the complex.
Focus is Second Pull – Make hip contact and keep pulling (elbows up!)
Push Jerk+Split Jerk (5x(1+1))
Perform one push jerk immediately followed by a split jerk
Straight dip & stabilize before recovery.
Front Squat (4×3 @ 80%)
3 second pause on first rep.
Suggested build –
50%x5
60%-70% x 3
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Easy Row → :30 Moderate Row → :30 Hard Row
10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS
:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows
:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*
MIN 2 – 5 DBL KB Cleans
*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.
Workout
Metcon (Time)
FOR TIME
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row
-Rest 2:00-
Repeat!
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – 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 Max Burpees
:30 Push-up Plank
STATION 2
1:00 10m Shuttle Run
:30 Squat Hold
STATION 3
1:00 Max Air Squat
:30 Flutter Kicks
STATION 4
1:00 Max Mountain Climbers
:30 Plate OH Hold
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
1:00 row at easy pace
3 ROUNDS…
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike
*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…
1:00 row at HARD pace
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 5 over the bar burpees + 15 jump squats
MIN 2 – 5 Deadlift 135/93
*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Partner Warm-up
2 ROUNDS*
200m Run
20 DB Hang Jump + Shrug
30 Alt. Lunges
*Partners will go on the 200m Run together. They can split the work in any way, in any order!
– 5:00 Cap –
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
200m Run*
40 DB Hang Power Cleans**
60 Alt. Jumping Lunges
*Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.
