CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike
*Athlete choice each round on Strict or C2B Pull-Ups
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 15 HSPU
MIN 2 – 15 C2B Pull-Ups
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