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 – 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
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 minutes
3 Burpees
5 Cal Row
10 Lunges
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
Workout
Metcon (Time)
800m run
3 rounds
15/12 Cal Row
12 Back Rack Reverse Lunges (115/75)
800m run
(Score is Total time)
