CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
12 Box Jump Over (24/20)
12 C2B Pull-Ups
12 HSPU
12 Deadlifts (275/195)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
1. AMRAP x 3 MINUTES
Push Jerks (155/105)
-Rest 3:00-
2. AMRAP x 3 MINUTES
Push Jerks (175/125)
-Rest 3:00-
3. AMRAP x 3 MINUTES
Push Jerks (195/140)
-Rest 3:00
4. AMRAP x 3 MINUTES
Push Jerks (215/155)
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
EMOM
5 Up-Downs + 10 KB Swing
STATION 2
AMRAP
10 KB Alt. Lunge (goblet hold)
10 Sit-ups
STATION 3
EMOM
:45 Plank Hold
STATION 4
AMRAP
5 Up-Down
10 KB Swing
10 KB Alt. Lunge
10 Sit-ups
:25 Plank
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 rounds of:
Row 200 meters @ 22 s/m
10 air squats, 2 sec. pause in bottom
10 ring rows or 5 strict pull ups, slow
10 dumbbell hang power snatch, light
10 v-ups
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Pull Ups, Slow Ring Rows, Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
24 Air Squats
12 DB Hang Power Snatch 50/35
12 Pull Ups
RX+ =
24 Air Squats
12 Hang Power Snatch 75/53
6 Muscle Ups (Bar or Ring)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Single Ring Ring Rows
5 Kip Swings
5/5 SA DB BOR
5 Up-Downs
Strength
Metcon (No Measure)
3 SETS
7 Wide Grip Pull-ups
10/10 Supported SA DB Row
20 Banded Tricep Pull-downs
-1:30 Rest b/t Sets-
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups
*Rest remaining time then start next set on the 2:00
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (5 Rounds for weight)
5 SETS
2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans
-Rest as Needed b/t Sets-
*Start moderate-heavy and build to heavy set of the complex
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Boot-Strapper Squats
5 Tempo Air Squats (3131)
10 Narrow Stance Air Squats
5 Wide Stance Air Squats
Into…
2 Rounds
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
5 Snatch Balances
Skill
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
100′ HS Walk*
*5′ increments, Open standards apply.
Metcon (No Measure)
ABATA
:20 on / :10 off for 8 sets
L-Sit
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
