CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
60/50 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS (12 MIN CAP)
1:00 Bike (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Bike (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
15 Sit-ups
Strength
Shoulder Press (1-1-1-1-1)
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
40-30-20
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)
C. STRENGTH / GYMNASTICS
Front Squat (3×2)
3×2
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
Push Press (3×2)
3×2
Push Press
*Perform at same heavy weight across
(Score is Weight)
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
TABATA
Superman/Hollow Hold (Alternating)
STATION 2
TABATA
Split Squat (R leg)
STATION 3
TABATA
Split Squat (L leg)
STATION 4
TABATA
Burpees
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
4 ROUNDS
:45 Moderate/:15 Hard on Bike
1 ROUND:
4 Up Downs
8 MB Strict Press
12 Lunges (no weight)
1 ROUND:
4 Burpees
8 MB Push Press
12 MB Alt Lunges
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
PARTNER 1 COMPLETES …
4 Burpees
8 Med. Ball Push Press
12 Med. Ball Alt. Lunges
WHILE PARTNER 2…
Accumulates MAX Calories on Bike
P1 completes one full round while P2 bikes, then athletes switch roles.
(Score is Cals)
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR QUALITY
100 Alt. Plank Med. Ball Rolls
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30s Hollow Hold
10/8 Cal Row
10 Step Ups
5/5 SA DB Strict Press
:30s Shuttle Run
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :40 DB Flutter Kick
MIN 2 – :40 Side Plank (R)
MIN 3 – :40 Side Plank (L)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
12/10 Cal Row
10 Box Step-ups
10 Ring Rows
10 DB Strict Press (Athlete Choice)
100m Run
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Push-Ups
10 Air Squats
15 Sit-Ups
STATION 2
EMOM
6 Burpees + 6 Ring Rows
STATION 3
AMRAP
15 Sit-Ups
10 Air Squats
5 Push-Ups
