CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (4 Rounds for weight)
4 SETS
7 High Hang Power Cleans
7 Push Press
-Rest as Needed b/t Sets-
*Increase load every set. All sets must be performed unbroken.
B. 60:00 GPP
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
Workout
Metcon (2 Rounds for reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY
5:00 Practice Free Standing HS
5:00 Practice HS Walk
5:00 Practice L-Sit
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
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