CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
1. FOR QUALITY
5:00 EZ Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard
PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
C. STRENGTH / GYMNASTICS
Deadlift (3×5)
3×5
Clean DL*
*Pause :01 Below Knee then Continue Pull to Waist
Clean Pull (3×5)
3×5
Clean Pull
Hang Clean (3×3)
3×3
Hang Squat Clean
For all three movements, keep loading moderate to moderate-light. Focus on position / control / appropriate speed.
