CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Toes to Bar
20 Alt DB Snatch (50/35)
20 Single DB Step-Up (24/20)
*DB Can be held any way on the body similar to Open standard.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Finisher
Warm-up (No Measure)
FOR QUALITY
100 Hollow Rocks
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
3 Hang Power Cleans (185/125)
25′ HS Walk
3 Hang Power Cleans (185/125)
25′ HS Walk
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
250/200m Row
10 Air Squats
50’ Bear Crawl (Hips above head)
Partner Workout
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2 …
FOR TIME
Accumulate 4k Row*
*Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice
Static Hold Ideas…
Wall Sit
Plank Hold
Hollow Hold
Superman
-16:00 Hard Cap-
(Score is Time)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Line Up Rowers
-then-
3 Rounds
25 Double Unders
8 KB Deadlifts (light, squeeze butt)
8 Burpees
8 Ring Rows
Cuckoo Clocks of Hell (AMRAP – Rounds and Reps)
35 Minute AMRAP:
14 Calorie Row
14 Pull Ups
14 KB Swings (53/35)
140 Double Unders
14 Hand Release Push Ups
14 Sit Ups
… Then 13 of each
… Then 12 of each
… Then 11 of each
… All the way down to 1.
I tried this starting at 15 and didn’t finish… 14 might be doable? 🙂 If you finish then you’re done, you got 14 rounds and note your time in the comments.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
EMOM x 12 MINUTES
200/150m Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Mono Warm-up — Bike, Run, Row or Ski
into…
CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners
Strength
Clean and Jerk (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk
*Last Seen 9/4/19
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead
(Score is Time)
C. STRENGTH / GYMNASTICS
Deadlift (10-8-6-4-2-4-6-8-10)
10-8-6-4-2-4-6-8-10
Deadlift*
*Second half of the wave 4-6-8-10 should be heavier than the first half of the wave for each set.
(Score is Weight)
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
20 Cal Bike then…
Max Up-Downs
STATION 2
40 Plate Hops then…
Max KB Swing
STATION 3
20 Cal Bike then…
Max Up-Downs
STATION 4
40 Plate Hops then…
Max KB Swing
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
10 minute AMRAP @ warm up pace:
Run or Row 800m
into…
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge
10 Push Ups
5 Strict Pull Ups
Do not repeat row or run, go back to jumping jacks. Warm up pace!
Grab a bar.
Spend 10 minutes lined up with coach instructed technique drills.
Be patient, get better, then go faster because your technique is great.
Workout
END TO END BURNERS (Time)
5 ROUNDS FOR TIME OF:
10 Power Clean (115/75) (95/63)
10 Shoulder to Overhead
Run 200 meters
(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
25 Jumping Jacks
25 Bicycle Crunches
50’ Shuttle Run
1 ROUND
20 Lunges (w/o barbell)
20 Deadbugs
50’ Shuttle Run
1 ROUND
10 Alt. Lunges w/ barbell
:30 Side Plank (L/R)
50’ Shuttle Run
Strength
Metcon (Weight)
EMOM X 12 MINUTES*
MIN 1 – 12 Front Rack Lunges
MIN 2 – :45 Hollow Body Hold
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
“TRIPLE AMRAP”
AMRAP x 3 MINUTES
MAX Slam Balls (20/10)
-Rest :30-
AMRAP x 3 MINUTES
MAX Alt. V-ups
-Rest :30-
AMRAP x 3 MINUTES
MAX Front Rack Lunges (95/65)
(Score is Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP X 4 MINUTES
8 Samson Lunges
8 Slam Ball Deadlifts
:20 Squat Hold with Slam Ball
Skill
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK …
Practice Air Squat Mechanics
Workout
Metcon (Time)
FOR TIME*
5-10-15-20-15-10-5
Slam Balls
Air Squats
*After every set, perform 20 Mountain Climbers
-14:00 Hard Cap-
(Score is Time)
CrossFit 262 – CrossFit
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Snatch grip push press + Overhead squat (2+2, 4 sets at most. Keep relatively light.)
Use rack. Push press to overhead then Squat it for the prescribed reps
Snatch (3×1 @ 80%)
Build to 80% then hit 3 good reps.
Clean + 2 Jerks (5x(1+2))
Clean + Jerk + Jerk
Build throughout.
Front Squat (3×2 @ 85%)
Suggested build:
50% x 5
60-70-80% x 2
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 Box Jumps
:30 Plank
STATION 2
1:00 Wall Ball
:30 Tuck Hold
STATION 3
1:00 Alt. DB Snatch
:30 Plank
STATION 4
1:00 Jump Rope
:30 Tuck Hold
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)
1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Bike
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (5-3-1)
5-3-1
Strict Press
*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.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6 min cap)
5 Wide Stance Good Mornings
30’ Bear Crawls
5 Box Jumps
30 Mountain Climbers
5 Kang Squats
Strength
Sumo Deadlift (8-6-4-4)
8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
Run 300m
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES ( 5 rounds! )
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Ring Row
10 Up Downs
:20 Push-ups Plank
Workout
Metcon (Calories)
AMRAP x 5 MINUTES
MAX Calorie Bike
-Rest 1:00-
Metcon (Time)
5 ROUNDS FOR TIME
10 Push-Ups
15 Sit-Ups
-7:00 Hard Cap on Part 2-
(Part 1 – Score is Cals / Part 2 – Score is Time)
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MVMT 1 – Banded Lat Pull Downs
MVMT 2 – Bodyweight Russian Twists (As Fast As Possible)
(No Measure)
