CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
30 Slam Ball (30/20)
30 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back
-Rest as Needed b/t Sets-
2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)
-Rest as Needed b/t Sets-
Strength
Shoulder Press (3-3-3-3-3)
3-3-3-3-3
Strict Press
*Start moderate and build to heaviest set of 3.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2 ROUNDS
15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)
-Rest 1:00-
1 ROUND
30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)
(Score is Total Time)
C. STRENGTH / GYMNASTICS
Back Squat (3×3)
3×3
High Bar Back Squat*
*Perform all sets at the same heavy weight across. Use 80-90% of the 3-Rep from Tuesday.
(Score is Weight)
Squat Clean (3×3)
3×3
Squat Clean*
*Perform all sets at same moderate-heavy weight across.
(Score is Weight)
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.