CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
250m Row
10 HSPU*
10 Box Jump Overs (24/20)
500m Row
20 HSPU
20 Box Jump Overs
750m
30 HSPU
30 Box Jump Overs
1000m
40 HSPU
40 Box Jump Overs
1250m Row
*HSPU are performed with a 4″ deficit.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
BODYWEIGHT FLOW…
2 SETS
10 Alt. Groiners w/ Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)
10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)
*Wide-legged stance, reach down to between the feet and then thru the legs
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
:30 Bar Hang
1:00 Active Squat Hold
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs
*1 RR = Row L + Row R + Push-up
(Score is Total Reps Each Station)
C. STRENGTH / GYMNASTICS
Front Squat (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Front Squat
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
-Rest 5:00-
Push Press (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Push Press
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 SA DB Push Press (Right Arm)
10 SA DB Front Rack Lunges
10 SA DB Push Press (Left Arm)
10 SA DB Front Rack Lunges
STATION 2
AMRAP
12 Single DB Box Step Ups
12 Box Dips
STATION 3
AMRAP
14 Alt DB Snatches
14 V-Ups
STATION 4
AMRAP
16 Single DB Russian Swings
16 DB Russian Twists
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
BODYWEIGHT FLOW…
1 Push Up
1 Superman
1 Squat
1 Lunge/Leg
1 Sit Up
1 V-Up
Then 2 of each, 3 of each, 4 of each & 5 of each.
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
1:00 Active Squat Hold
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press or Push Ups
5-10 STRICT V-ups
Alternating EMOM
(No Measure)
Workout
This Is The FIrst Day of The Rest Of Your Life (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 20 Push Ups
MIN 2 – 20 Lunges*
MIN 3 – 20 Alternating V-Ups
MIN 4 – Max Reps Burpees
Min 5 – Full Rest
Score is Burpees, add weight to Lunge for RX+
Complete 20 push ups any way you wish. Stronger athletes may do 20 unbroken. Others may choose to do 4 sets of 5, or 10 sets of 2. Modify by using a chair or a counter or the back of your couch.
Lunges can be any type.
Sit ups can be any type.
On burpees GO FOR IT! You have rest coming after each set, so work hard and count your reps.
Abdominal Supplement 61 (No Measure)
200 Russian Twists 20/14
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Use weight only if you have it on the russian twists.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
:20 ON / :10 OFF x 9 SETS
MVMNT 1 – Mountain Climbers
MVMNT 2 – DB Deadlifts
MVMNT 3 – DB Bent Over Rows
Strength
Sumo Deadlift (6-4-2-6-4-2)
6-4-2-6-4-2
Sumo Deadlift*
*Second set of 6-4-2 should be heavier than your first set of 6-4-2
(Score is Weight)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
30 Deadlifts (185/125)|(135/95)
20/15 Cal Bike
10 DB Renegade Rows (40/30)|(25/15)
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:00 CAP)
20 Jumping Jacks
8 Bodyweight Goodmornings
:20 Tuck Hold
Into …
2 ROUNDS (2:30 CAP)
:45 Row (increase pace 2nd round)
10 Air Squats (32X1)*
8 Push-Ups
6 Ring Rows
*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!
Workout
Metcon (3 Rounds for time)
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)
***HOME VERSION***
3 SETS
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Time Each Set)
