CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (4 Rounds for calories)
FOR MAX CALS*
5:00 Bike
-Rest 2:30-
4:00 Bike
-Rest 2:00-
3:00 Bike
-Rest 1:30-
2:00 Bike
*Reset bike before each effort.
(Score is Cals Each Round)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners
2 ROUND
:30 Handstand Hold
10 Up-Downs
10 Box Step Ups
10 DB Deadlifts
Skill
Warm-up (No Measure)
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
E4MOM x 16 MINUTES
MIN 1-4 – Run 800m
MIN 5-8 – AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)|(20/10)
-Rest 4:00-
E2MOM x 10 MINUTES
MIN 1-2 – Run 200m
MIN 3-4 – AMRAP of…
2 DB Up-Down (50/35)|(35/20)
4 DB Box Step-Ups (24/20)
(Score is Combined Rounds + Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate. Goal is speed and accuracy.
Metcon (Weight)
SNATCH COMPLEX
5 SETS
1 Squat Snatch
+
2 Hang Squat Snatch
+
1 Below the Knee Squat Snatch
*Start moderate and build to heavy set with perfect mechanics.
-Rest as Needed b/t Sets-
(Score is Load)
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
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
AMRAP
10 Slam Balls
10 Slam Ball Lunges
STATION 2
AMRAP
15 Slam Balls
15 Slam Ball Sit-Ups
STATION 3
AMRAP
20 Slam Balls
20 Jumping Jacks
STATION 4
AMRAP
30 Slam Balls
30 Mountain Climbers
CrossFit 262 – CrossFit
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Beyond the Pines (Time)
Part A:
12 – 10 – 8
-Single Arm Devil’s Press (40/25)[50/35]
-Straight Body King Kongs
[Rx+ 3-2-1 Seated Legless Rope Climb on short ropes]
Part B:
30 – 20 – 10
-Single Arm DB Thrusters (40/25)[50/35]
-4x Double Unders (120-80-40)
-Butterfly Sit ups
Part C:
3 Rounds
500m row
1:00 Plank (any way)
You choose the order in which you choose to complete the Parts (A, B, and C).
Once you start a part, you need to finish it before moving on to another.
Score is time when all 3 parts have been completed.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
FOR TIME (7:00 CAP)
1 ROUND
10 Scap Pull-ups
10 Knee Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Ring Rows
10 Hand Release Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Jumping Pull-up Negatives
10 Push-ups
:30 OH Plate Hold
1 Wall Walk
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
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 Double Unders
:30 Burpees
:30 Double Unders
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
:30 Single DB Front Squats
:30 Squat Hold
:30 Single DB Front Squats
STATION 4
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
