CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds)
EMOM UNTIL FAILURE*
2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)
*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
:30 Row (EZ → Mod → Hard)
10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings
10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.
-32:00 Time Cap-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR QUALITY
10:00 Practice HS Walk
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 2
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 3
1:30 Recovery Bike
2:00 Max Plank
1:30 Recovery Bike
CrossFit 262 – CrossFit
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Clean and Jerk (2+1 & 1+2)
Do 2 sets at each weight
On the first set do (2cleans + 1 jerk)
On the second set do (1clean + 2 jerks)
Metcon (Time)
75 Wall Balls For Time:
2min AMRAP
1min REST
(Buy-In)
12/10cal Row
5 Toes To Bar
-Each Round
4 Round Cap.
Round 4 is a 3min AMRAP (NO REST)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
20 Pull-ups
30 Push-ups
40 Cal Bike
50 Squats
-Rest 3:00 b/t Sets-
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS FLOW SQUAT WARM-UP
10/8 Cal on Bike
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest
Into…
2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back Rack
Strength
Front Squat (5-5-5)
5-5-5
Front Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
Workout
Metcon (Time)
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing
C. STRENGTH / GYMNASTICS
Shoulder Press ( 3-3-3*)
3-3-3*
Strict Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Metcon (No Measure)
EMOM x 14 MINUTES
MIN 1 — 3 Power Snatch (185/135)
MIN 2 — 35 Unbroken Double Unders*
*Max 2 attempts per minute. After 2 attempts, stop work…this is a failed round. At the end of the EMOM, complete 20 burpees over the bar for each “failed” round. Example: if fail 3 rounds, complete 60 burpees over bar after the EMOM ends.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Med Ball Front Squat
STATION 2
Russian Twist
STATION 3
Med Ball Strict Press
STATION 4
Flutter Kicks
