CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up for the upper back / shoulders. Use this time to work on your body and improve ROM or get body primed for the shoulder heavy workouts.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
Workout
Metcon (No Measure)
DEATH BY (7:00 Cap)….
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
(No Measure)
Optional Finisher
Metcon (Time)
FOR TIME
400m Walking Lunge
(Score is Time)
C. STRENGTH / GYMNASTICS
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
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
:45 Russian Twists
:45 Tuck Hold
STATION 2
Max Cal Bike
STATION 3
:45 Up-Downs
:45 Plank Hold
STATION 4
Max Cal Bike
CrossFit 262 – CrossFit
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Skill
Death By Toes to Bar (AMRAP – Rounds and Reps)
Minute 1: 1 ttb
Minute 2: 2 ttb
Minute 3: 3 ttb
Continue until you can’t finish in the minute. 15 minute CAP.
Sets don’t have to be unbroken.
Metcon
Metcon (AMRAP – Reps)
15 Minute EMOM:
1: 10 DU + Max Push Ups
2: 10 DU + Max V-Ups
3: 10 DU + Max Burpees
Repeat 5 times through. Score is your worst minute of any of the movements. So if the lowest score you ever get is 3 burpees, your score is 3.
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
60/50 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
Strength
Shoulder Press (1-1-1-1-1)
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)
C. STRENGTH / GYMNASTICS
Front Squat (3×2)
3×2
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
Push Press (3×2)
3×2
Push Press
*Perform at same heavy weight across
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
TABATA
Superman/Hollow Hold (Alternating)
STATION 2
TABATA
Split Squat (R leg)
STATION 3
TABATA
Split Squat (L leg)
STATION 4
TABATA
Burpees
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Strength
Sumo Deadlift (4-4-4-4-4)
Add 5-10 pounds to last week
Rest 2-3 minutes between sets.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35
