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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
50 HSPU*
*Strict or Kipping, work on your weaker skill!
(Score is Time)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 HSPU
15 Pull-Ups
15/12 Cal Bike
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP…IN TEAMS OF 2:
JUNKYARD DOG WARM-UP
5X EACH PARTNER
P1: Sit with legs straight in front of the body, arms out like a T
P2: Jump over 1 arm + legs + 1 arm x 5 reps
Then…
5X EACH PARTNER
P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body
P1 comes to the top of a Push-Up while P2 army crawls under their body
Switch after 5 reps
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)
Finisher
Metcon (No Measure)
IN TEAM OF 2…
3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS FOR QUALITY
20 Back Rack Lunges (155/105)
20 Tall Box Jump (30/24)
20 Unbroken Toes to Bar*
-2:00 Rest b/t Sets-
*If athlete can not perform 20 unbroken TTB, choose the highest number able to perform unbroken.
(Score is Time for Each Set)
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 Slam Balls
15 Cal Row
STATION 2
AMRAP
10 Slam Balls
10 Cal Row
STATION 3
AMRAP
8 Slam Balls
8 Cal Row
CrossFit 262 – CrossFit
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Metcon (Time)
5MIN AMRAP:
WALL BALL “CINDY”
5 PULL-UPS
10 PUSH-UPS
15 WALL BALLS
5 ROUNDS: (EMOM)
2 SQUAT CLEANS
1 CLUSTER
2 THRUSTERS
-BUILD IN WEIGHT
21-15-9
CAL ROW
BURPEES OVER ROWER
SHORT “ANNIE”
40-30-20-10
DOUBLE UNDERS
SIT-UPS
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Buy In: 200m Run (Warm-Up Pace)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Jumping Air Squats
10 Glute Bridge Ups
5 Ring Rows
Buy Out: 400m Run (Workout Pace)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2 …
ON A 14:00 RUNNING CLOCK…
P1 COMPLETES…
400m Run
WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
(Score is Rounds + Reps)
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
CHIPPER-STYLE WARM-UP…
1:00 Calf Stretch on Wall/Rig (:30 Each Leg)
40 Single-Unders
10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)
30 High Singles
10 Calf Raises
20 2 Singles + 1 Double Under
10 Air Squats
10 Double-Unders
Workout
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Optional Cool Down
Warm-up (No Measure)
2 SETS
:30/:30 Calf Stretch*
1:00 Cobra Stretch
(No Measure)
*Elevate foot against wall to stretch each calf.
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 CAP)
:30 Bike
5 Slam Ball Deadlift
10 Slam Ball G2O
10 Slam Ball Lunges
10 Jumping Squats
Strength
Metcon (Weight)
EVERY 1:30 FOR 6 ROUNDS
3 Deadlift
+
2 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 15/12 Cal Bike
*Deadlift starts moderate then can build every round or every other round.
(Score is weight)
