CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 — 12 OHS (Light-Moderate)
MIN 2 — 25 Box Jumps (24/20)
-Rest 4:00-
EMOM x 4 MINUTES
MIN 1 — 6 OHS (Moderate-Heavy)
MIN 2 — 20 Box Jumps (30/24)
(Score is Load)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Skill
Metcon (No Measure)
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (3×2)
3×2
High Bar Back Squat*
*Perform all sets at the same heavy weight across. Use 90-95% of the 1-Rep from Wednesday.
(Score is Weight)
Squat Clean (3×2)
3×2
Squat Clean*
*Perform all sets at same moderate-heavy weight across.
(Score is Weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 sets
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
5 Deadlifts, start with empty bar and build
Workout
Deadlift (5-5-5-5-5)
After last set of warm up, continue to build to a heavy set of 5 over 5 sets. Your last set should be challenging but not maximal.
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 or 10 Cal Row
MIN 2 — 15/10 or 5 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Skill
Metcon (No Measure)
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(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
15 Jumping Jacks
10 Air Squats
8 Step-ups
6 Up Downs
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy Weight of the Complex
1 Deadlift
+
2 Hang Power Cleans
+
3 Front Squats
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean (135/95)|(95/65)
Box Jumps (24/20)
200m Run
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MIN CAP)
8 Plate Deadlifts
6 Alt. Bodyweight Lunges
4 Plate Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
20 SLOW Calf Raises (:03 Pause at bottom)*
20 Alt. V-Ups
20 SLOW Arm Haulers
*Stand on plate to perform
(No Measure)
CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (Building in weight.)
Complex
Work on straight, engaged pull. Then powerful extension from the hang and dropping under quick.
Power Clean (Building in weight.)
Need to work on straight pull with full foot on ground. Then after aggressive extension quick elbows underneath and catch strong.
No “starfish”.
Front Squat (5×2 with 2 sec pause on first rep.)
If your legs aren’t too wrecked from the past couple days, do these. If they are, work on mobility and foam rolling at the end of class.
