CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (4 Rounds for time)
4 SETS
50/40 Cal Bike
-Rest 4:00 b/t Sets-
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
3 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up
(No Measure)
Workout
“UPPERCUT” (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.
*New NCFIT Classic Workout!
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
: Front Squat (3×3)
3×3
Front Squat*
*Perform at same heavy weight across
(Score is Weight)
Push Press (3×3)
3×3
Push Press
*Perform at same heavy weight across
(Score is Weight)
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