CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run/Bike/Row
Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)
2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees
While Partner 2…
Rests
P1 completes a full round while P2 rests then switch.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
NOT FOR TIME
100 Alt. Partner Plank “Hi-Fives”*
*Set-up so that both arms reach and connect at extension for the hi-five.
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
20:00 of Mobility / Flexibility*
10:00 Upper Body
10:00 Lower Body
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS FOR TIME (5 MINUTE CAP)
100m Run
5 DB Hang Power Cleans
5 DB Front Squats
5 V-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
100m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
(Score is Rounds + Reps)
Optional Finisher
Warm-up (No Measure)
2-3 SETS
8/8 Single Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8 Cal Bike
8 Push Ups to Pike
8 Straight Legged Sit Ups
Strength
Metcon (Weight)
5-5-5-5
Tempo Z-Press (2111)
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 25 Slam Balls (20/10)
MIN 3 – Rest
(No Measure)
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
Alt. DB Snatch
STATION 2
DB Plank Movers
*Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute
STATION 3
DB Box Step-Up
STATION 4
Alt. Single DB Press
*Perform 3 reps on Left arm then switch to Right arm and so on for full minute
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
EMOM x 12 MINUTES
12/10 Cal Bike
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank
-Walking Rest 1:00-
AMRAP x 4 MINUTES — Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching
(No Measure)
C. STRENGTH / GYMNASTICS
Push Jerk (8-6-4-2-4-6-8)
8-6-4-2-4-6-8
Push Jerk
*Second half of the wave 4-6-8 should be heavier than the first half of the wave for each set.
(Score is Weight)
