CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
14 Alt. DB Snatches (50/35)
14 Single DB Lunges*
*Hold DB in front rack with both heads of DB touching body.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
Skill
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY*
100 Reps Banded Face Pull
100 Reps Banded Lat Pull Down
100 Reps Banded Tricep Ext
100 Reps Banded Kneeling Crunch
*Break up reps/sets in any order. Use medium sized band for all…need to be able to get at least 15-20 quick reps of each at a time when fresh.
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
1:00 DB Push Press
1:00 Box Jumps
STATION 2
Moderate Pace Row
STATION 3
1:00 DBL DB Snatch
1:00 Sit-ups
STATION 4
Moderate Pace Bike
CrossFit 262 – CrossFit
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Metcon (Weight)
10min EMOM:
Lift Off + Snatch
Front Squat + Split Jerk (5x(2+1))
Metcon (Time)
3 Rounds:
400m Row
1 Round of DT (155/105)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
Strength
Front Squat (8-8-8-8-8)
Alternating EMOM with a 45 second plank or handstand hold
Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Goblet Squat 53/35
Burpee
RX+
Front Squat 95/63
Bar Facing Burpee
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
PARTNER WARM UP
AMRAP x 8 MINUTES
P1: Step Ups → Up-Downs → Box Jumps
P2: 2 ROUNDS
10 Push Press
10 Air Squats
20 Mountain Climbers
Strength
Push Press (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Push Press
*Start at a light weight a build to a moderate weight.
Workout
Metcon (Time)
FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)
-15:00 Time Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 Single Arm DB Bent Over Row
10 Frog Jumps
10 Alt. Cossack Squats
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – MAX Wall Balls
MIN 2 – MAX Farmer’s Hold
MIN 3 – MAX DB/KB Seesaw Bent Over Row
MIN 4 – MAX Hollow Hold
Score is total number of Wall Balls!
