CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Alt DB Snatch (50/35)
20 Burpees to Plate
20 Toes to Bar
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
4 ROUNDS (progress the Row each round)
10 Rower Strokes (legs only- damper on 8-10)*
10 Scap Pull-Ups**
10 Alt. Groiners
10 Cossack Squats
*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes
**Progress to 5 Kipping Swings for Rounds 3 & 4
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Cal Row
100 Pull-Ups
30 Front Squat (185/125)|(135/95)
50 Pull-Ups
50 Cal Row
30 Front Squat
*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (5 Rounds for distance)
SNATCH COMPLEX
5 SETS
1 Power Snatch
+
1 Hang Power Snatch
+
1 Below the Knee Power Snatch
*Start moderate and build to heaviest set with perfect mechanics.
-Rest as Needed b/t Sets-
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
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