CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
-Rest 2:00-
3 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
-Rest 1:00-
2 ROUND FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
B. NC60
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
Strength
Hang Power Clean (3×3)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)
into…
12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)
into…
9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)
*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.
(Score is Time)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Goal for today’s session is to practice without any other additional work. Spend time getting comfortable getting upside down, taking steps, or walking for distance.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 Single Arm Ring Rows
20 Alt. Groiners
20 Alt. Plank Shoulder Taps
10 Up-Downs
10 Air Squats @32X1
10 Burpees
Workout
Metcon (4 Rounds for reps)
EMOM x 4 MINUTES*
:20 MAX Ring Rows / :40 Rest
EMOM x 4 MINUTES
:20 MAX Push-Ups / :40 Rest
EMOM x 4 MINUTES
:20 MAX Air Squats / :40 Rest
EMOM x 4 MINUTES
:20 MAX Burpees / :40 Rest
*No Additional Rest b/t EMOMs
(Score is Total Reps for Each EMOM)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Hollow Rocks
:30 Alt. Scorpions
https://www.youtube.com/watch?v=uNDfgnWN2G0
:30 Alt. Spiderman Lunges
https://youtu.be/3dgNcNU74_w
:30 Bird Dogs
https://youtu.be/k2azbhhuKuM
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
2020 COW – 3 (AMRAP – Reps)
Max Reps Strict Pull Ups
Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.
NO KIP, NO SWING, NO CHEATS!
Warm-up (No Measure)
7 Minute EMOM
1-3 Strict Pull Ups
1-3 Kipping Pull Ups
(Do this as an unbroken set)
RX+ try adding 1-3 bar muscle ups
If you’re still working on pull ups, sceale to tough ring rows or jumping pull ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Pec, lat and calf stretching
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
EVERY 2:00 FOR 4 SETS*
:30 Single Unders
:30 Forward Lunges
:30 Good Mornings
SET 2
:30 Fast Singles
:30 Reverse Lunges
:30 Leg Swings
SET 3
:30 High Jumps
:30 Air Squats
:30 Inch Worms
SET 4
:30 Double Unders
:30 Jumping Air Squats
:30 Wide Stance Good Mornings
Strength
Deadlift (1×10)
ON A 10:00 RUNNING CLOCK…
Build to 10-Rep Deadlift
(Score is Weight)
Workout
“THE INFERNO” (Time)
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(95/65)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)|(115/75)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(135/95)
-15:00 Time Cap-
(Score is Time)
*New NCFIT Classic Workout
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
40/35 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK…
Pull-Up Progression*
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into…
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)
C. STRENGTH / GYMNASTICS
Front Squat (5×5)
5×5
Front Squat*
*Perform at same moderate-heavy weight across
Push Press (5×5)
5×5
Push Press
*Perform at same moderate-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
EMOM
Min 1- 20 Alt DB Snatch
Min 2- 20 Sit-Ups
STATION 2
AMRAP
10 Burpees Over DB
10 Single DB Front Squats
STATION 3
EMOM
Min 1- 10/10 Single DB Push Press
Min 2- 10/10 DB Suitcase DL
STATION 4
AMRAP
10 Burpees Over DB
20 Single DB Front Rack Lunges
