CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
50 Reps of “Bear Complex” (155/105*
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
*Perform today’s barbell conditioning AFTER the strength portion
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a Kettlebell!
1 ROUND
5 Bootstraps
5/5 Thoracic Rotations
10 Scap Push-Ups
100m Run
Into…
3 ROUNDS
10 KB Sumo DL
10 Scap Pull-Ups
5 Kipping Swings
10 Tuck Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
15 KB Sumo DL High Pull (70/53)|(53/35)
12 Toes 2 Bar
9 Ring Row or Strict Pull-Up
200m Med Ball Run (20/14)|(14/10)
(Score is Rounds + Reps)
Finisher
Metcon (Weight)
3 SETS*
10 Bench Press (Athlete Choice, Unbroken)
20 Slow Tucks-Ups
-Rest as Needed b/t Sets-
(Score is Load)
C. STRENGTH / GYMNASTICS
Bear Complex (3-3-3-3-3*)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
3-3-3-3-3*
Bear Complex**
*Start moderate and build to heaviest set of 3. Be careful with bringing the bar to the back…if unsure or too heavy, do not attempt. Train smart!
**1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
*Perform today’s strength BEFORE the conditioning portion
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MIN (w/light KB)
30 Single Unders
5/5 SA Ring Row (easy angle)
25’ SA Farmer’s Carry (right)
25’ SA Farmer’s Carry (left)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
40-30-20-10
Ring Rows
Double-Unders
-Rest 2:00-
AMRAP x 8 MINUTES
50m SA Farmer Carry (Right Side)
:30 Plank Hold
50m SA Farmer Carry (Left Side)
:30 Plank Hold
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
15 Burpees
STATION 2
EMOM
15/12 Cal Row
STATION 3
EMOM
15 DB Suitcase Deadlift
STATION 4
EMOM
12/8 Cal Bike
CrossFit 262 – CrossFit
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Thruster (2×5 – 2×3 – 1×2 – 3×1)
Metcon (Time)
4 ROUNDS:
500M ROW
20 AIR SQUATS
20 BUTTERFLY SIT-UPS
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 Bike
3 SA DB Strict Press + 3 Push Press (R)
3 SA DB Strict Press + 3 Push Press (L)
12 BW Lunges
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (3211)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
12/10 Cal Bike
10 SA DB Push Jerk (R) (50/35)|(25/15)
12 SA DB FR Lunge (R)
10 SA DB Push Jerk (L)
12 SA DB FR Lunge (L)
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3:00 PROGRESSIVE WARM-UP ON ROWER
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace
Into…
3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl
Workout
Deadlift (5-5-5-5-5)
5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.
If you finish early do 100 burpees while you wait.
“LOVE LOSS” (6 Rounds for time)
EVERY 4:00 FOR 6 SETS
7 Up-Downs (RX+ 35/20 Devils Press)
14 Double DB Front Squat
16/13 Cal Row
-Rest Remainder of the Time-
(Score is Time for Each Set)
*New BENCHMARK Workout – Happy Valentine’s Day!
