CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
1000m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean (50/35)|(35/25)*
750m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean
500m Row
10 Strict HSPU
15 Box Jumps (24/20)
20 DB Muscle Clean
*This is a modified version of Sunday’s NC60. In this workout, perform the HSPU to the standard from the Feb 2019 Open.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)
into…
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
-Rest 3:00 b/t Sets-
Cool Down
Warm-up (No Measure)
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
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