CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
20 C2B Pull-Ups
20 T2B
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike
INTO…
2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
Strength
Front Squat (5-5-5*)
5-5-5*
Front Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (3 Rounds for time)
3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike
-1:00 Rest b/t Sets-
*3:30 Cap for Every Set
C. STRENGTH / GYMNASTICS
Clean and Jerk (5×1*)
EMOM x 15 MINUTES
1 Clean & Split Jerk
*Start light and build for the first 10 minutes. Hold for the next 5 minutes across.
CrossFit 305, CrossFit A1A – CrossFit
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Papa sMURPH (Time)
5 rounds for time:
3 Rounds of Cindy
400m Run/500m Row
If you have a vest, wear it [Rx+]
BE MINDFUL OF YOUR ABILITIES!
CrossFit 262 – CrossFit
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B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-3-1+*)
5-3-1*
Push Press
*Set 1 – 70% x 5
Set 2 – 80% x 3
Set 3 – 90% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1.
Workout
Metcon (Time)
12 Rounds for time:
5 Wall Balls (11ft/10ft)
3 Ring Dips
1 Full Snatch @ 70% of Max
Note snatch weight in comments.
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×5)
3×5
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1-2 ROUNDS (5 MIN CAP)
20 Med. Ball Toe Touches*
4 Medicine Ball Deadlifts
20 Single-Unders → Double-Unders
4 Medicine Ball Deadlift + Shrugs
:20 Hollow Rock → 10 Tuck-Ups
4 Medicine Ball Power Cleans
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
50 Double-Unders
20 Medicine Ball Power Cleans
15 Tuck-Ups
Optional Finisher
Metcon (No Measure)
2-3 SETS
30 Russian Twists
15/15 Side Hip Raises
1:00 Glute Bridge Hold
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8 Lunges
6 Air Squats
4 Tuck-ups
100m Run
Strength
Front Squat (1×1)
5-3-1-5-3-1
Front Squat
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
2-4-6-8…and so on
Front Squat (115/75)
Toes 2 Bar
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Step ups
8 Glute Bridge-Ups
8 Tuck Ups
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
If you’re more advanced, practice legless up and down, L-sit, inverted, etc.
Your coach will guide you.
Workout
Burn it For the Bird (Time)
3 Rounds of:
Run 400 meters
40 Box Step Ups w/ wall ball
40 Wall Balls*
Every drop on wall balls = 40 double unders. Choose weight wisely.
RX 14/10, 20/16″ (use plates as needed)
RX+ 20/14, 24/20″
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
