CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (2 Rounds for time)
1. 2 SETS
1200m Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP…
-In teams of 2 (need a light or moderate KB)
P1 → Bike @ EZ Pace
P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)
-then switch!-
P1 → Bike @ MOD Pace
P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge
-then switch!-
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100-80-60-40-20
Cal Bike
50-40-30-20-10
“Syncro” Walking Lunges
*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.
**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.
***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached.
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
20 Quad Heel Touches
20 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
75 Strict Pull-Ups*
*Every time you break, 15′ HS Walk
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
6 Renegade Rows*
*1 Push-Up + 1 DB Row R + 1 DB Row L
STATION 2
AMRAP
6 DBL DB Snatch
18 Double Unders
STATION 3
EMOM
15 Burpees
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
50 Single Unders
10 Hollow Rocks
5 Strict Pull Ups/10 Ring Rows
2 Kicks up to Handstand (wall or freestanding)
Skill
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Metcon
Blastoise (Time)
5 Rounds for Time:
50 Double Unders
40 Reps of _____*
*Round 1: Wall Balls
Round 2: Pull Ups
Round 3: Push Ups
Round 4: Pull Ups
Round 5: Wall Balls
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
1. ON A 12:00 RUNNING CLOCK…
Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.
(No Measure)
2. EMOM x 12 MINUTES
MIN 1 – Goat Movement 1 (Gymnastics)
MIN 2 – Goat Movement 2 (Skill)
*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ on the Bike — Flow and Chat it Up!!
2 SETS (w/ Moderate Weight DB)
5/5 DB Single Arm Power Clean
5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL
5 Pike 2 Push-Up
10 Glute Bridge-Ups (:01 Pause at the Top)
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 – 5-7 Tall Box Jumps*
*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)
*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
40 Power Clean (135/95)
30 Power Clean (155/105)
20 Power Clean (185/125)
10 Power Clean (225/155)
(Score is Time)
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
STATION 1
MAX DB Hang Squat Clean & Jerk
STATION 2
MAX Weighted Sit-Ups
STATION 3
MAX DB Farmer’s Reverse Lunges
STATION 4
MAX Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
:45 Hollow Rocks
– :15 Rest –
:45 Slam Ball Deadlifts
– :15 Rest –
:45 Alt. Skaters
Into …
1 ROUND
:45 SLOW Arm Haulers
– :15 Rest –
:45 Slam Ball Ground 2 Overhead
– :15 Rest –
:45 Shuttle Sprints
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Sit-Ups
4-8-12-16-20…
Slam Balls
1-2-3-4-5…
10m Shuttle Sprint*
*Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DB Front Raises
10 DB Lateral Raises
20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)
(No Measure)
