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 – 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
Burpees
STATION 2
1:00 Fast Pedal
:30 Slow Pedal
STATION 3
Plate Ground to OH
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (4 Rounds for weight)
4 SETS
7 High Hang Power Cleans
7 Push Press
-Rest as Needed b/t Sets-
*Increase load every set. All sets must be performed unbroken.
B. 60:00 GPP
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
Workout
Metcon (2 Rounds for reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY
5:00 Practice Free Standing HS
5:00 Practice HS Walk
5:00 Practice L-Sit
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
8 Minutes
20 Single Unders
8 Ring Rows
8 Kip Swings
8 PVC Good Mornings
8 Up Downs
Skill
Metcon (No Measure)
Skill EMOM 12
1: Double Unders
2: Pull Ups/Muscle Ups
3: Plank
4: Rest
Work on kipping/butterfly pull ups if you can do 5+ strict ones. If you can’t do strict, work on negatives or banded.
Metcon
Metcon (Time)
5 Rounds for Time:
8 Bar Facing Burpees
8 Hang Power Cleans (95/63)[135/93]
8 Pull Ups [4 Muscle Ups]
