CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds)
EMOM UNTIL FAILURE*
2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)
*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
:30 Row (EZ → Mod → Hard)
10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings
10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.
-32:00 Time Cap-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR QUALITY
10:00 Practice HS Walk
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.