CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
20 Cal Bike
-Rest 1:00-
40 Cal Bike
-Rest 2:00-
60 Cal Bike
-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 ROUNDS
:45 Bike
10 Alt Spiderman Lunges
10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
Strength
Snatch (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Snatch
*Last Seen 8/28/19
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5-3-1)
5-3-1
Back Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
DBL DB Ground to OH
STATION 2
Burpee over DB
STATION 3
Box Step-Ups
STATION 4
Cal Bike
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
30 Single Unders
8 PVC Good Mornings
8 PVC Thrusters
4 Ring Rows or Pull Ups
Then:
Build to workout weight on deadlifts.
Workout
Metcon (No Measure)
12 Minute EMOM
1: 6 Deadlifts (225/153) + Bar Facing Burpees until :50
2: 50 Double Unders + Air Squats to :50
3 + 4: Pull Up/Muscle Up work
Metcon
Metcon (Time)
6 Rounds for time:
3 Clusters (135/93)
9 Toes to Bar
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
EMOM
MIN 1 – Max Pull-ups or Ring Rows
MIN 2 – Max Box Dips or Push-ups
STATION 2
400m Run
(rest remainder)
STATION 3
EMOM
MIN 1 – Max Cal Row
MIN 2 – Max Burpees
STATION 4
80 Double Unders
(rest remainder)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Workout
Chicharron (Time)
Run 1 mile
60 Sit Ups
60 Bar Touch Burpees*
Run 800 Meters
30 Sit Ups
30 Bar Touch Burpees
Run 400 Meters
15 Sit Ups
15 Bar Touch Burpees
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Row
8/8 SA KB Strict Press
8/8 Single Leg Step Ups*
Workout
Metcon (Time)
3 ROUNDS FOR TIME
9 Push-Ups
12 KB SDHP
15 Single KB Alt. Step-Ups
-10:00 Hard Cap-
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – DBL DB Gun Hold
MOVT 2 – DB Tricep Extension
