CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
“GEORGIE” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)
Run or Row 200 meters
*Buy-In to workout is 65 Sit-ups
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders
into…
200m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
C. STRENGTH / GYMNASTICS
Bench Press (3 x Max Reps)
3 SETS
Max Reps Bench Press @ Bodyweight
-Rest as Needed b/t Sets-
*If you can not bench your bodyweight more than 7 reps. Choose a weight that you can do for at least 7 reps.
CrossFit 262 – CrossFit
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Clean and Jerk (1-1-1-1-1-1)
Work on technique – build only as technique allows.
Metcon (Time)
21 – 15 – 9
Toes to Bar
Thrusters (95/63)
2x Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS
10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide
:20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up
10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats
Workout
“THE 1500” (3 Rounds for time)
3 SETS
500m Row
-2:00 Rest b/t Sets-
Optional Finisher
Metcon (No Measure)
3 SETS
5/5 Single Leg Glute Bridge-Ups
20 Hollow Rocks
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
5 Air Squats → DB Front Squats
5 Up Downs → 5 Broad Jumps
5 DB DL → DB Hang Power Clean
5 DB Bent Over Rows
Movements progress at 1/2 point.
Strength
Power Clean (2RM)
ON A 12:00 RUNNING CLOCK…
Build to a 2RM Power Clean
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Burpees
7 Hang Power Cleans (95/65)
7 Front Squats
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
15 High Knees
15 Butt Kickers
7/7 Forward + Back Leg Swings (L/R)
Into…
3 ROUNDS (R1 → R2 → R3)
7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings
5/5 SA Ring Rows → 5 Push-ups → 5 Ring Rows
5 Updowns → 5 Burpees → 5 Burpee to a plate
– 7:00 Time Cap –
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings
15 Ring Rows
9 Burpees to a plate
-15:00 Hard Cap-
