CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
1. 5 SETS
400m Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
Metcon (No Measure)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
BARBELL WARM-UP*
3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
Strength
Clean and Jerk (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice
(Score is Load)
Workout
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)
*Every minute including 3,2,1 go…perform 15 Air Squats
(Score is Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
1. ON A 10:00 RUNNING CLOCK…
Practice Hand Walking Skill*
*Approach in 25′ increments with CF Open standards.
(No Measure)
2. ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…5:00 lower-body and 5:00 upper-body.
(No Measure)
