CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the “”20/20 Experience”” workout with the class! Consider the additional “scale-ups”…
Box Jumps –> Box Jump Overs or 30″/24″
Push Press –> Any Variety of Shoulder 2 OH 135/95
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt Box Step up
5/5 DB Strict Press
1:00 Alt. Deadbugs
THEN…
2 ROUNDS
8 Box Jump + Step Down
8/8 DB Push Press *Non-working hand holds DB at shoulder
1:00 Alt. Bird Dogs
THEN…
2 ROUNDS
10 Box Jumps *Fast
10 DB Push Press
1:00 Plank Hold
Workout
“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups
**New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calf/Achilles Smash on Barbell (L)
2:00 Calf/Achilles Smash on Barbell (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Enjoy the class workout!
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