CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
250m Row
10 HSPU*
10 Box Jump Overs (24/20)
500m Row
20 HSPU
20 Box Jump Overs
750m
30 HSPU
30 Box Jump Overs
1000m
40 HSPU
40 Box Jump Overs
1250m Row
*HSPU are performed with a 4″ deficit.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
BODYWEIGHT FLOW…
2 SETS
10 Alt. Groiners w/ Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)
10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)
*Wide-legged stance, reach down to between the feet and then thru the legs
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
:30 Bar Hang
1:00 Active Squat Hold
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs
*1 RR = Row L + Row R + Push-up
(Score is Total Reps Each Station)
C. STRENGTH / GYMNASTICS
Front Squat (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Front Squat
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
-Rest 5:00-
Push Press (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Push Press
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)

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