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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
120/100 Cal Bike
(Score is Time)
-Immediately Into-
COOL DOWN
5:00 Slow Pedal & Nasal Breathing
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Workout
Metcon (Time)
FOR TIME*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching – Full Body
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for reps)
3 SETS
15 Bench Press (Bodyweight)
Max Unbroken Strict Pull-Ups
(Score is Reps for Each Set)
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.