CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (5 Rounds for weight)
5 SETS
2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans
-Rest as Needed b/t Sets-
*Start moderate-heavy and build to heavy set of the complex
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
100′ HS Walk*
*5′ increments, Open standards apply.
Metcon (No Measure)
ABATA
:20 on / :10 off for 8 sets
L-Sit
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Wall Ball
10 Push-ups
STATION 2
AMRAP
10 MB Push Press
20 Mountain Climbers
STATION 3
AMRAP
10 MB Ground to OH
30 Plate Hops
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds
Row 200m at 22 s/m
10 Band Pull Aparts
10 Lat Engagements
5 Ring Rows
Strength
Strict Pullups (1 attempt at max unbroken strict pull ups)
Legs stay straight in hollow position. No kipping at all, no bending knees.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
8 Burpee Plate ground to overhead (35/25)[45/35]
8 Chest to Bar Pull Ups [3 Muscle Ups]
40 Double Unders
Optional Finisher
Warm-up (No Measure)
2 Rounds:
25 GHD Sit Ups
25 GHD Hip Extensions
15 Bicep Curls (choose weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
5/5 Single Arm DB Strict Press
10 Alt. Reverse Lunges (bodyweight)
5/5 Single Arm DB Push Press
5/5 Single Arm DB Suitcase Alt. Reverse Lunges*
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
2-4-6-8-10…
DB Push Press
DB Suitcase Reverse Lunges
-Rest 4:00-
Repeat!
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Line Drills…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
Immediately after Line Drills 2 Rounds of…
10 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (3 second negative)
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
