CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
1. ON A 12:00 RUNNING CLOCK…
Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.
(No Measure)
2. EMOM x 12 MINUTES
MIN 1 – Goat Movement 1 (Gymnastics)
MIN 2 – Goat Movement 2 (Skill)
*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ on the Bike — Flow and Chat it Up!!
2 SETS (w/ Moderate Weight DB)
5/5 DB Single Arm Power Clean
5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL
5 Pike 2 Push-Up
10 Glute Bridge-Ups (:01 Pause at the Top)
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 – 5-7 Tall Box Jumps*
*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)
*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
40 Power Clean (135/95)
30 Power Clean (155/105)
20 Power Clean (185/125)
10 Power Clean (225/155)
(Score is Time)
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
STATION 1
MAX DB Hang Squat Clean & Jerk
STATION 2
MAX Weighted Sit-Ups
STATION 3
MAX DB Farmer’s Reverse Lunges
STATION 4
MAX Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
:45 Hollow Rocks
– :15 Rest –
:45 Slam Ball Deadlifts
– :15 Rest –
:45 Alt. Skaters
Into …
1 ROUND
:45 SLOW Arm Haulers
– :15 Rest –
:45 Slam Ball Ground 2 Overhead
– :15 Rest –
:45 Shuttle Sprints
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Sit-Ups
4-8-12-16-20…
Slam Balls
1-2-3-4-5…
10m Shuttle Sprint*
*Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DB Front Raises
10 DB Lateral Raises
20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
200m Run
10 Squat
7 Push Ups
10 Glute Bridge
:20 Handstand or Plank
Workout
Metcon (4 Rounds for reps)
EMOM x 20 MINUTES
MIN 1 – :45 DBL KB FR Hold
MIN 2 – :45 Handstand Hold
MIN 3 – :45 DBL KB Glute Bridge Hold
MIN 4 – :45 Wall Sit Hold
MIN 5 – Max reps KB Thrusters
(Score is Total Thrusters )
Rx 35/26
Rx + 53/35
15 Minute Stairway to Heaven (AMRAP – Rounds)
15 minute AMRAP
Run 200 meters
Rest 30 seconds
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS (3:00 Cap)
10 PVC Pass Thrus
5 Inch Worm + Push Up
10 Bootstrappers
10 Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZoss
Strength
Bench Press (2-2-2-2-2)
Same weight last week
E2MOM
After each set, perform 10-12 reps of strict Push-Ups.
Workout
Metcon (Time)
3 SETS
8 Power Snatch (65/45)
10 Tuck-Ups
-Rest 1:00-
2 SETS
10 Power Snatch (95/65)
15 Tuck-Ups
-Rest 1:00-
1 SET
12 Power Snatch (115/75)
30 Tuck-Ups
(Score is Total Time)
