CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
100m Run
-Rest 1:00-
200m Run
-Rest 2:00-
400m Run
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike or Rower…
Into…
2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Skill
Warm-up (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5)
5-5-5
Back Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
20 Lunges
10 DB Deadlift
5 Inch Worm + Push-up
1 ROUND
16 Goblet Lunges
10 DB Bicep Curls
5 Push-up to Down Dog
1 ROUND
12 Alt. SA DB OH Lunge
10 DB Hang Power Clean
5 Hand Release Push-ups
Strength
Metcon (Weight)
3 SETS
10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Hand Release Push-ups
12 DB Hang Power Clean (40/25)|(25/15)
100′ SA DB Overhead Lunge (50′ each arm)
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PLAY LIST? More like YAY LIST!
https://open.spotify.com/playlist/0z3OPgnQIZInixCur8hq4y
Run 800 meters easy
Into…
2 ROUNDS
:30 Plank
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats
Into…
2 ROUNDS
10 Kip Swings
10 Alt Groiners
10 Russian KB Swings
Rest and recover for a minute. Regroup, then….
EMOM x 3 MINUTES FAST!
15 Air Squats
10 Burpees
Skill
Warm-up (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (4 Rounds for reps)
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or V-Up
TABATA 4 – Push Ups
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)
2020 COW – 2 (Time)
800 Meter Plate Carry For Time
45 pound plate for men
25 pound plate for women
—
A1A – Use Park Loop or 2 x 400m, Start and finish is line at door. BE CAREFUL WHEN DROPPING.
305 – Start with foot on front stair, touch thick paint line at 4th, run to crosswalk line at 2nd, then back to line at 4th, finish with foot on step.
262 – start at garage door, run to fire hydrant and back
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Play a Game! or Rowling!
Workout
Metcon (No Measure)
FOR TIME
500m Row
25 Hand-Release Push-Ups
400m Row
20 Hand-Release Push-Ups
300m Row
15 Hand-Release Push-Ups
200m Row
10 Hand-Release Push-Ups
100m Row
5 Hand-Release Push-Ups
-16:00 Hard Cap-
(Score is Time)
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
Row 30 Cals
Rest Remainder…
STATION 2
80 Double Unders
Rest Remainder…
STATION 3
15 DB Devils Press
Rest Remainder…
STATION 4
1:00 Max Hollow Rocks
1:00 Max Russian Twist
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND…
10 Groiners
10 Bootstraps
10 Thoracic Rotations/Side
-into-
AMRAP x 6 MINUTES
10 PVC Pass Thrus
10 Box Step Ups
10 BB Goodmornings
10 Up Downs
Extended Warm-up
Warm-up (No Measure)
3 SETS FOR QUALITY*
5-7 Down + Finish
5-7 Elbows High + Outside
5-7 Muscle Snatch
5-7 Snatch Drops
5-7 Hang Snatch
*With PVC or Empty Barbell
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Step Ups
8 DBL DB Deadlifts
6 Squats*
4 Strict Presses
Strength
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 – 12 Alt. DB Box Step-ups (35/25)
MIN 2 – 12 Seated DB Arnold Press
MIN 3 – :45 Plank
(Score is Weight)
Workout
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
With a light bumper plate…
AMRAP x 5 MIN
10 Plate Deadlifts
10 Plate Push Press
10 Air Squats
10 Bicycle Kicks
Workout
Metcon (4 Rounds for reps)
4 SETS
1:00 MAX Plate Ground to Overhead
-Rest :30-
1:00 MAX Plate Squats
-Rest :30-
1:00 MAX Sit-Ups
-Rest :30-
(Score is Each Round for Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
5 Push-Up Negatives @31X1
10/10 Clamshells
(No Measure)
CrossFit 262 – CrossFit
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ROWLING (AMRAP – Reps)
ROWling: 10-100s
-Partners take turns trying to get the rower to stop EXACTLY on 100m.
-Every meter above or below 100m is a point.
-Lowest points wins.
-If on your last frame you get a 0 then you can go again for an option to replace your worst frame.
Hang Pull + Hang Power + Hang Snatch (65-70%)
Metcon (Time)
10 Rounds:
5 Wall Balls (20/14)
3 Burpees [Rx+ HSPU]
1 Squat Clean (85%)
