CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
-Rest 2:00-
3 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
-Rest 1:00-
2 ROUND FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
B. NC60
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings
Into…
3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)
Strength
Hang Power Clean (3×3)
FOR LOAD
3×3*
Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)
into…
12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)
into…
9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)
*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.
(Score is Time)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Goal for today’s session is to practice without any other additional work. Spend time getting comfortable getting upside down, taking steps, or walking for distance.
(No Measure)
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