CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (3 Rounds for calories)
3 SETS
4:00 ON / 1:00 OFF
Cal Bike
*Pedal at a moderate-high pace for ON periods / Pedal at a slow pace for the OFF periods
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 Rounds (10:00 Hard Cap)
10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up
10 Strict Press→ 8Push Press→ 6 Push Jerk
1:00 Row (EZ→Mod→Hard)
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
Workout
“PUSH. PULL.” (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
*15 Cal Row After Every Set
-15:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads
C. STRENGTH / GYMNASTICS
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
