CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
“GEORGIE” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)
Run or Row 200 meters
*Buy-In to workout is 65 Sit-ups
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders
into…
200m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
C. STRENGTH / GYMNASTICS
Bench Press (3 x Max Reps)
3 SETS
Max Reps Bench Press @ Bodyweight
-Rest as Needed b/t Sets-
*If you can not bench your bodyweight more than 7 reps. Choose a weight that you can do for at least 7 reps.
CrossFit 262 – CrossFit
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Clean and Jerk (1-1-1-1-1-1)
Work on technique – build only as technique allows.
Metcon (Time)
21 – 15 – 9
Toes to Bar
Thrusters (95/63)
2x Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
15 High Knees
15 Butt Kickers
7/7 Forward + Back Leg Swings (L/R)
Into…
3 ROUNDS (R1 → R2 → R3)
7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings
5/5 SA Ring Rows → 5 Push-ups → 5 Ring Rows
5 Updowns → 5 Burpees → 5 Burpee to a plate
– 7:00 Time Cap –
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings
15 Ring Rows
9 Burpees to a plate
-15:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
12/10 Cal Bike
5/5 KB Strict Press
5/5 KB Around The World (KB held at eye level and rotated around the head w/ bent elbows)
5/5 KB Half Kneeling Upright Press
10 Alternating V-Ups
Strength
Shoulder Press (6-4-2-6-4-2)
6-4-2-6-4-2
Strict Press
Workout
Metcon (AMRAP – Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every two minutes including at 3,2,1 go…complete 15 DB Push Press (35/20).
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PARTNER UP!
400m Run aka Turkey Trot
-THEN-
4 ROUNDS EACH
PARTNER 1
10 Air Squats
5 Inchworms
10 Up Downs
5 Glute Bridges (:02 Hold at the top)
PARTNER 2
Plank Hold
Workout
The Great Turkey Day Massacre (Time)
With a partner, 5 Rounds for time of follow the leader style:
30 Squats
15 Toes to Bar*
15 Burpees
305 meter Run
Partner 1 does squats, then partner 2 does squats. Partner 1 does T2B then partner 2 does T2B. Continue in this fashion until 5 total rounds are completed by each person.
*Scale Toes to Bar to V-Ups
RX+ Perform 5 of the following complex in place of 15 Toes to Bar:
1 Toes to Bar
1 Chest to Bar Pull Up
1 Bar Muscle Up
305 meter run is the back trail
