CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (5 Rounds for weight)
5 SETS
2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans
-Rest as Needed b/t Sets-
*Start moderate-heavy and build to heavy set of the complex
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
100′ HS Walk*
*5′ increments, Open standards apply.
Metcon (No Measure)
ABATA
:20 on / :10 off for 8 sets
L-Sit
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
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