CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
ON A 25:00 RUNNING CLOCK…
Flow between Any Monostructural Movements at a Low & Slow Pace*
Run
Bike
Row
Ski
*This is not a workout. You should maintain a conversational pace throughout. Despite the slow pace…you should move for the full 25:00.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!
Then…
3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings
Partner Workout
Metcon (2 Rounds for reps)
IN TEAMS OF 3…
2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 — Back Squat (185/125)|(135/95)**
STATION 2 — Cal Bike
STATION 3 — Toe to Bar
STATION 4 — Rest
*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.
**Back Squat comes from ground.
(Score is Reps in Each Set)
Finisher
Metcon (No Measure)
4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row
-Rest as Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
AMRAP x 16 MINUTES*
15 HSPU
50′ KB Suitcase Walking Lunges (70/53)
*Every 4:00 including at 3,2,1 go…complete 7 Power Snatch at 155/105.
(Score is Rounds + Reps)
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
20 Alt. DB Snatch
20 Single DB FR Lunges
20 V-Ups
STATION 2
EMOM
10/8 Cal Bike
STATION 3
AMRAP
20 Alt. DB Snatch
20 Single DB FR Lunges
20 V-Ups
CrossFit 262 – CrossFit
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Clean and Jerk (1-1-1-1-1…)
Build to something heavy.
Metcon (Time)
5 rounds for time:
10 Box Jumps (30/24)
15 Calorie Row/12 Calorie Bike or Ski
20 Jumping Lunges
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MIN CAP)
8 Plate Deadlifts
6 Alt. Bodyweight Lunges
4 Plate Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
20 SLOW Calf Raises (:03 Pause at bottom)*
20 Alt. V-Ups
20 SLOW Arm Haulers
*Stand on plate to perform
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Air Squats
8 Step-ups
6 Up Downs
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy Weight of the Complex
1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
200m Run
(Score is Rounds + Reps)
