CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Dedicated Hip Work Prior to Back Squat
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners
10 Alt. Supermans
10 Cossack Squats
2 ROUNDS
1:00 Bike
10 Right and Left Banded Side Steps*
5 BB Kang Squats
*Place band above the knees and take 10 steps to the right and 10 to the left. (if you have the Mark Bell sling shots or small bands they can be used here. Otherwise doubling up on the longer band will work)
Workout
NCFIT Baseline – Strength (Weight)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
**Last Seen 9/27/19
NCFIT Baseline – Sprint (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
**Last Seen 9/27/19
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
Overhead Squat (3×10)
3 SETS
10 Reps with final weight @ 1111 (Take from rack)
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
EMOM
15 Slam Balls
STATION 2
EMOM
30 Double Unders
STATION 3
EMOM
15 Wall Balls
STATION 4
EMOM
30 Double Unders
CrossFit 262 – CrossFit
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Metcon (Time)
7 Rounds for Time:
14 KB Swings (53/35)[70/44]
7 V-Ups*
7 Ring Dips [5/3 Ring MU]
7 Box Jumps (24/20)[30/24]
Hands touch toes on V-Ups. Keep legs as straight as possible.
Optional Finisher
Metcon (No Measure)
Skills practice:
Hit 2 or 3 rounds of this, do whatever numbers you can but try to make them perfect. Rest as needed between everything:
8 Butterfly or Kipping Pull Ups
8 Toes to Bar
12 Alternating Pistols (use assistance if necessary).
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (Increase pace & weight in 2nd round)
:30 Bike
10 DBL KB RDLs (lower to hang position)
:30 DBL KB Front Rack Hold
10 DBL KB Suitcase Deadlifts
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 DBL KB Front Rack Hold
(Score is Weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Row
8 Step Ups
10 Good Mornings PVC
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* – but MORE for technique.
15-12-9
Hang Power Clean – Light
Box Jump (high)
Rest 2 minutes
12-9-6
Hang Power Clean -Medium
Box Jump (higher)
Rest 2 minutes
9-6-3
Hang Power Clean -Heavy – ish
Box Jump (highest)
Goal is three increasing weights for cleans & heights for the Box Jump.
Modify to KB swings as desired.
(Score is Time -)
