CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 20 MINUTES*
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Distance HS Walk
*Goal of this session is a easy sweat and skill development.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (5-5-5)
5-5-5
Strict Press*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
(Score is Weight)
