CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Work – Hit GPP Hard!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats
-THEN-
SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)
Extended Warm-up
Thruster (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster
Workout
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
C. STRENGTH / GYMNASTICS
Overhead Squat (3-3-3-3-3 into 5×3)
10 SETS
3 Overhead Squats*
-Rest as Needed b/t Sets-
*Barbell must be snatched from ground. Can either squat snatch for 1st rep or power snatch then complete 3 squats. Build for first 5 sets then perform final 5 sets at same weight.
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
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Warm-up
Warm-up (No Measure)
Tabata Bike Intervals (8 rounds, 4:00 total)
:20 Bike/ :10 Rest
Immediately into…
2 ROUNDS
5 DB Deadlifts
5 DB Front Squats
5 DB Shoulder Press
Workout
Metcon (No Measure)
EMOM x 14 MINUTES
MIN 1 – 5 DB Squat Clean Thrusters
MIN 2 – 10/8 Cal. Bike
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Clean Burps (Time)
EMOM x 8 MINUTES
2 Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Rest 4 minutes
FOR TIME
22-16-10
Burpee
Power Clean
Scaled (75/53, lighter or KB swings)
RX+ (135/95)
RX(95/65)
-8:00 Time Cap-
FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
CrossFit 262 – CrossFit
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Snake Ears (Time)
With a partner, trading off as desired:
For Time:
200 Double Unders
800m Run/1000m Row
50 Box Jumps (24/20)
800m Run/1000m Row
50 Jumping Lunges
800m Run/1000m Row
50 Bar-Touch Burpees
Must go in that order. One partner working at a time.
CrossFit 305, CrossFit A1A – CrossFit
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Get FIT then get SWOLE! (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead
Scaled (45/33 or DBs)
RX+ (95/65)
RX (65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
Barbell Bicep Curls
Bent Over Row
*For both movements, both arms move at the same time.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Bike (EZ→ Mod → Hard)
8/8 SA RKBS → 10 RKBS → 12 KBS
10 Scap Pull-ups
15 Banded Face Pulls
20 Plank Shoulder Taps
Strength
Metcon (No Measure)
EMOM x 10 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
Workout
Metcon (Time)
FOR TIME
40-30-20-10
Kettlebell Swing (53/35)
5-10-15-20
Pull-ups
12-12-12-12
Cal Bike*
*12/10 Cal Bike
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m…
Rest Remainder
STATION 2
2:00 Max Sit-ups…
Rest 1:00
STATION 3
2:00 Max Box Jump…
Rest 1:00
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
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CrossFit 305, CrossFit 262, CrossFit A1A – NC30
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Warm-up
Warm-up (No Measure)
3 ROUNDS
4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)
5 Up-Downs
20 Alt. Shoulder Taps
5 Inch Worms + Tempo Push Up (21×1)*
*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
12 Up-Downs
10 Sit-ups
8 DB Deadlifts
6 Push-Ups
-Rest 3:00-
Repeat!
Optional Finisher
Warm-up (No Measure)
2-3 SETS
6/6 Single Leg KB RDL
12 Glute Bridge Ups
:30 Glute Bridge Hold
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Get FIT then get SWOLE! (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead
Scaled (45/33 or DBs)
RX+ (95/65)
RX (65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
Barbell Bicep Curls
Bent Over Row
*For both movements, both arms move at the same time.
