CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES*
400m Run
500m Row
1000m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Option**
*Goal is to move steadily for all 35 minutes.
**Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Glute Bridge Hold or Bridge-Ups
Quad Heel Touches
Sit-Thrus
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
