CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (115/75)|(95/65)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (135/95)|(115/75)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (155/105)|(135/95)
Back Rack Forward Lunge
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Get into teams of 3!
3 ROUNDS…
P1: Row 200m
P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups
P3: Plank Hold
Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.
Partner Workout
Metcon (Time)
IN TEAMS OF 3…
FOR TIME
10k Row*
*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
20 HSPU*
20 Toes to Bar
20 Box Over Jumps (24/20)
-Rest 2:00 b/t Sets-
*Use the Open standard for width of taped box on floor…36″ wide and 24″ deep.
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