CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (115/75)|(95/65)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (135/95)|(115/75)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (155/105)|(135/95)
Back Rack Forward Lunge
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Get into teams of 3!
3 ROUNDS…
P1: Row 200m
P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups
P3: Plank Hold
Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.
Partner Workout
Metcon (Time)
IN TEAMS OF 3…
FOR TIME
10k Row*
*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
20 HSPU*
20 Toes to Bar
20 Box Over Jumps (24/20)
-Rest 2:00 b/t Sets-
*Use the Open standard for width of taped box on floor…36″ wide and 24″ deep.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Up-Downs*
10 Mountain Climbers
5/5 SA DB OH Lunges → 10 Single DB Front Squats**
*No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward
**Hold the dumbbell horizontal to body with one head of the dumbbell in each hand.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10/8 Cal. Row
8 Kettlebell Swing
8/8 Single Arm KB Thrusters
-Rest 3:00-
AMRAP x 4 MINUTES
8/6 Cal. Row
6 Kettlebell Swing
6/6 Single Arm KB Thrusters
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP X 7 MINUTES
2 Wall Walks
6 Up-Downs
10 Push-ups
20 Mountain Climbers
:20 Plank Hold
:20 Hollow Hold
Strength
Metcon (Weight)
3 SETS
16 Alt. DB Press*
1:00 Bar Hang
-1:30 Rest b/t Sets-
*Use 2 DBs and alternate a single-arm press.
Score is weight on the alt. press.
Workout
Metcon (3 Rounds for reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Russian KBS (53/35)
TABATA 3 – Burpees
-Rest 1:00 b/t Each Full Tabata-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES*
8/6 Cal Row
8 Plank Shoulder Taps → 8 Renegade Rows
8 Up Downs Over DB → 8 Burpees Over DB
*Progress the movements at the halfway mark!
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal. Bike
MIN 2 – 14 Alt. DB Renegade Rows
MIN 3 – 10 Burpees over DB
Score is weight on the Rows.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Groiners → 15 Bootstrap Stretches
10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges
8 DB Strict Press → 10 DB Push Press
-into-
Tabata (:20 ON/ :10 OFF)
R1& R2: Single Unders
R3 & R4: High Jump Single Unders
R5 & R6: Fast Jump Single Unders
R7 & R8: Double Unders
Strength
Thruster (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Thrusters
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
EVERY 1:30 FOR 6 ROUNDS
8 Thrusters (95/65)
30 Double Unders
Score is your fastest round.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Jog Down + Back x 8
3 Rounds:
10 Light KB Deadlifts
10 Ring Rows/[Ring row to MU transition]
5 Push Ups to Downward Dog
5 Hollows w/ 2 second hold
5 Supermans w/ 2 second hold
Metcon
Metcon (3 Rounds for time)
At 0:00
5 Rounds of:
5 Ring Dips [2 Ring MU]
20 Russian KB Swings (53/35)[70/44]
——————————–
At 10:00
3 Rounds of:
12 Box Jump Overs (24/20)
12 Burpees
3 Rope Climbs
——————————–
At 20:00
For Time
2 Minute Cumulative Plank
100 Mountain Climbers* (count right sides only)
100 Russian Twists (20/14)(Count Right Sides Only)
Russian KB Swings are just to eye level.
Plank – any type, need to accumulate 2 minutes… if you drop, you start counting again when you go back up.
Mountain climbers – knees touch elbows
Russian Twists – med ball touches ground, feet off ground.
Optional Finisher
Metcon (No Measure)
9 – 15 – 21
Barbell Bicep Curls
Push Ups
Banded Tricep Extensions
