CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
1 SET
10:00 Ski
10:00 Bike
10:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×3)
3×3
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance
Heaving Snatch Balance (3×1)
3×1
Heaving Snatch Balance
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
Snatch (2-2-2-2-2)
2-2-2-2-2
Snatch
For the Snatch, keep loading moderate-heavy to heavy (not 2RM). Focus on position / control / speed.
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
Max Cal Bike
STATION 2
Max DBL DB Swing (eye-level)
STATION 3
Max Burpees Over DBs
STATION 4
Max Cal Row
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds of:
15 Jumping Jacks
10 Alternating Butt Kickers
10 Alternating High Knees
10 Track Swings Front/Back
10 Track Swings Side/Side
:30 Pigeon each side
Then:
Circle up and go over the squat: full depth/correct positioning/etc.
Strength
Metcon (AMRAP – Reps)
Squat Challenge
With Kettlebell or Dumbbell at 1/3 Body weight:
Max unbroken full depth, full extension goblet squats. No pausing allowed, must reach full extension then drop right back down into next squat.
0-5 Reps: Needs work
5-10 reps: Getting there
10-15: Better
15-20: Good
20-25: Very Good
25+: Great! You pass the test.
Metcon
Dead 💀 Box 📦 Jerk (Time)
4 Rounds For Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/93)
Scale to 33% of deadlift max. If you are inexperienced, use a kettlebell. FORM before speed.
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Smoke Em If Ya Got Em (Time)
Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b)
EMOM 12
Min 1: 1-20 Toes to Bar
Min 2: 30 second hollow hold
Min 3: 10-20 second L-hang
No rest
EMOM ladder
KB Swings
Burpees
1 of each, 2 of each, 3 of each, etc until
The clock catches you. 10 minute cap.
Go as heavy as strength and ability allow
Rest 2 minutes
3 rounds
Run 200 meters
200 meter KB carry
RX 53/35
RX+ 70/53
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Cal Bike (Begin at an easy pace then increase each round)
8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge)
10 Tuck-Ups
12 Jumping Jacks
14 Alt. Groiners (slow or fast)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
30 Goblet Lunges
12/9 Cal. Bike
30 Mountain Climbers
12/9 Cal. Bike
30 Sit-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Cal Bike
6 Up-Downs
6 Box Step Overs
6 Alt. Lunges
Strength
Metcon (Weight)
3 SETS
8/8 Half Kneeling Landmine Press
12 DB Bent Over Row
-Rest 1:30 b/t Sets-
Score is weight for DB BOR
Workout
Metcon (Time)
FOR TIME
30/25 Cal Bike
30 DB Up-Down (35/20)
30 DB Box Step-Overs(24’/20′)
30 DB Push Press
30 DB Suitcase Lunge
30/25 Cal Bike
-16:00 Hard Cap-
