CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)
1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Bike
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (5-3-1)
5-3-1
Strict Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Box Jumps
:30 Plank
STATION 2
1:00 Wall Ball
:30 Tuck Hold
STATION 3
1:00 Alt. DB Snatch
:30 Plank
STATION 4
1:00 Jump Rope
:30 Tuck Hold
CrossFit 262 – CrossFit
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Snatch grip push press + Overhead squat (2+2, 4 sets at most. Keep relatively light.)
Use rack. Push press to overhead then Squat it for the prescribed reps
Snatch (3×1 @ 80%)
Build to 80% then hit 3 good reps.
Clean + 2 Jerks (5x(1+2))
Clean + Jerk + Jerk
Build throughout.
Front Squat (3×2 @ 85%)
Suggested build:
50% x 5
60-70-80% x 2
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Ring Row
10 Up Downs
:20 Push-ups Plank
Workout
Metcon (Calories)
AMRAP x 5 MINUTES
MAX Calorie Bike
-Rest 1:00-
Metcon (Time)
5 ROUNDS FOR TIME
10 Push-Ups
15 Sit-Ups
-7:00 Hard Cap on Part 2-
(Part 1 – Score is Cals / Part 2 – Score is Time)
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MVMT 1 – Banded Lat Pull Downs
MVMT 2 – Bodyweight Russian Twists (As Fast As Possible)
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
200m Jog at conversational pace
Into …
2 ROUNDS
50m High Knees
50m Butt Kickers
10/10 Split Squats
10 Hollow Rocks
10 Arm Haulers
Into …
200m Run at workout pace
Workout
Metcon (8 Rounds for time)
EVERY 2:00 FOR 8 SETS
200m Run
20 Alt. Lunges
(Score is Each Round for Time)
