CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace 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)
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
Strength
Front Squat (3-3-3*)
3-3-3*
Front Squat
*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
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
200m Sprint
30 Hang Power Clean (155/105)
50 Toes 2 Bar
200m Sprint
20 Hang Power Clean (185/135)
40 Toes 2 Bar
200m Sprint
10 Hang Power Clean (205/145)
30 Toes 2 Bar
200m Sprint
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