CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (2 Rounds for time)
2 SETS
80/60 Cal Bike
-Rest 5:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row
MIN 5 – Barbell Back Rack Box Step Ups
Strength
Deadlift (Build to Heavy 5-Rep Deadlift)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift
(Score is Load)
Workout
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.
**Last Seen 1/25/19
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
3 SETS
12 Tempo Strict Toes to Bar (1111)
12 Tempo DB Bent Over Row (1111, Heavy!)
12 Tempo DB Floor Press (1111, Heavy!)
*DBs should be AHAP while able to control the tempo strictly. Athlete can use different DBs for the BOR and Floor Press if needed.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Up Downs
:30 Alt. Box Step Ups
:30 Single Arm DB/KB High Pull (Right)
:30 Single Arm DB/KB High Pull (Left)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
I. AMRAP x 8 MINUTES*
MAX Cal. Bike
(Score is Number of Calories Completed)
-Rest 2:00-
II. 10 ROUNDS FOR TIME**
6 Up-Down Box Step-Ups
6 Upright DB/KB High Pulls
-10:00 Hard Cap-
*Part 1 — Partner 1 works, while Partner 2 rests. Switch as needed.
**Part 2 — Partner 1 will complete a full round, while Partner 2 holds a plank. Then switch. Each partner will complete 5 rounds each for 10 rounds total.
(Score is Time – Subtract the Cals Earned as Seconds from the 10 Rounds)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
200m easy Run
3 rounds
2 Wall Walk
5 DB sumo dl high pull
5/5 DB Press
3 Kip Swings
5 push ups
Workout
Bench Press ((4-4-4-4-4+))
5-10 lbs heavier than last week
4+ is Last sets max reps unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
2 Muscle-Ups or Pull Ups
4 Handstand Push-Ups or Push Ups
8 Alt. DB Hang Snatch (Athlete Choice, Heavy)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
Min 1: Max Plate G2OH
Min 2: Max Plate Thruster
STATION 2
:30 Max Cal Bike
:30 Rest
:30 Max Cal Bike
:30 Rest
STATION 3
EMOM
Min 1: Max Plate Hops
Min 2: Max Plate Push Press
STATION 4
:30 Max Cal Bike
:30 Rest
:30 Max Cal Bike
:30 Rest
