CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
B. 60:00 GPP
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 (3-3-3*)
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
200m Sprint
30 Hang Power Clean (155/105)
50 Toes 2 Bar
200m Sprint
20 Hang Power Clean (185/135)
40 Toes 2 Bar
200m Sprint
10 Hang Power Clean (205/145)
30 Toes 2 Bar
200m Sprint
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Max Distance Row
1:00 Max Burpees Over Rower
STATION 2
400m Run
Rest Remainder
STATION 3
2:00 Max Distance Bike
1:00 Max Slam Balls
STATION 4
400m Run
Rest Remainder
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
6 minutes of:
20 Single Unders
10 Alternating Bird Dogs
5 Down Dog – Up Dog
:20 Pigeon/side
10 Butt kickers
8 Air Squats
8 Ring Rows
4 Alt. Ring Assisted Pistols
Metcon
Metcon (Time)
For Time:
200 Double Unders
50 Butterfly Sit Ups
50 Weighted Step Ups (53/35)(24/20)
5 Rope Climbs
100 Double Unders
25 Toes to Bar
25 Burpees
3 Rope Climbs
50 Double Unders
10 GHD Sit Ups
10 Pistols
1 Rope Climb
Optional Finisher
Metcon (No Measure)
3 Rounds
10 Bent over barbell rows (supine grip)
15 Banded tricep extensions (squeeze at bottom!)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
then…
Max DB Thrusters
STATION 2
:30 Squat Hold
then…
Max Box Step-Ups
STATION 3
:30 Top of Push-up Hold
then…
Max
Double or Single Unders
STATION 4
:30 Bar Hang
then…
Max
DB Bent Over Row
CrossFit 262 – CrossFit
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Liftoff + Pause Pull + Pause Snatch (Full Complex x2, work as heavy as technique allows)
1 Liftoff to knee + 1 Pause at knee (2 seconds) Pull + 1 Pause at knee (2 seconds) snatch.
Focus is first pull. Use legs and straight pull to the knee (flat feet).
Power Clean (5 x 2 Building)
Fast elbows and hips back in the catch.
Front Squat (3×3 @ 75% (3 second pause on first rep))
Suggested build – 50%x5
60-70% x 3
