CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
EMOM x 12 MINUTES
12/10 Cal Bike
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank
-Walking Rest 1:00-
AMRAP x 4 MINUTES — Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching
(No Measure)
C. STRENGTH / GYMNASTICS
Push Jerk (8-6-4-2-4-6-8)
8-6-4-2-4-6-8
Push Jerk
*Second half of the wave 4-6-8 should be heavier than the first half of the wave for each set.
(Score is Weight)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Chipper Style Warmup: 7 Minute CAP
10 Calorie Row
9 Ring Rows
8 Walking Lunges
7 Push Ups
6 Air Squats
50 Single Unders
4 King Kongs
3 Walk Outs
2 Pull Ups
10 Calorie Row
Then:
Set up barbell for workout!
Metcon
Bringing Sexy Back (Time)
1000m Row
90 Double Unders
80 Walking Lunges
70 Lateral Hops over bar
60′ Legless Rope Climb (4×15′)
50 Toes to Bar
400 Meter Run
30 Deadlifts 115/83
20 Chest to Bar Pull-Ups
10 Thrusters 115/83
30 minute time limit, scale accordingly.
Sub run with 500/400m row or 2 minutes biking (hard).
Optional Finisher
Metcon (No Measure)
3 Rounds
Max unbroken strict HSPU
15 Bent over rows.
CrossFit 305, CrossFit A1A – CrossFit
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Rough Rider (Time)
Run 1000 meters
Row 1000/800 meters
100 meter Farmers Carry
100 Double Unders
50 Hang Dumbbell Snatches
50 Burpees
50 Hang Dumbbell Snatches
100 Double Unders
100 meter Farmers Carry
Row 1000/800 meters
Run 1000 meters
RX – 100 dubs, 2x 53/35 KBs, 40/25 DB
RX+ 200 dubs, 2x 70/53 KBs, 50/35 DB
Alternate as desired on snatch – start from below the waist and finish in a full lock out, feet together.
No time limit. It’s Friday – get after it!
Playlist for your GF
https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS FOR TIME (5 MINUTE CAP)
100m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 V-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
100m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
(Score is Rounds + Reps)
Optional Finisher
Warm-up (No Measure)
2-3 SETS
8/8 Single Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
7/5 Cal Row
5 DB Sumo Deadlifts
5 Up Down
5 Knee Push-ups
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
15/12 Cal. Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Ups
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Cardio Warm Up (No Measure)
2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press
Then…
2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press
Workout
GET IT OK? (AMRAP – Rounds and Reps)
AMRAP X 7 Minutes
10 Unbroken Double Unders*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
Double Unders Increase by 10 reps each Round
-Rest 2:00-
AMRAP 7 Minutes
10 KB Sumo Deadlift High Pull
10 Knee to Elbow
5 Strict Dips
*KB SDLHP increases by 5 reps each round
(score is rounds & reps)
