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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing (70/53)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

5 Push-Up to Pike + :20 Pike Hold

10 Alt Groiners

2 ROUNDS

:20 Active Overhead Hold w/ PVC Pipe*

10 Tempo Overhead Squats (3211)

10 Scap Pull-Ups

5 Kipping Swings

Strength

Front Squat (10RM)

FOR LOAD

10RM Front Squat

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squat (95/65)|(65/45)*

9 Up-Downs

9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Back Squat (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Back Squat

-Rest as Needed b/t Sets-

(Score is Load of Heavy Set of 2)

-Rest 5:00-

Push Jerk (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Push Jerk

-Rest as Needed b/t Sets-

(Score is Load of Heavy Set of 2)

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

10 Air Squats

6/6 SA Ring Row

Strength

Metcon (6 Rounds for weight)

EVERY 1:30 x 6 SETS

1 Hang Power Clean

+

1 Power Clean

+

2 Front Squats

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7 Power Cleans (Athlete Choice)*

MIN 2 – 35 Air Squats

MIN 3 – 16/13 Cal Row

*Power Clean Starts moderate and then can build every round or every other round.

(Score is Weight)

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

5 Push-Up to Pike + :20 Pike Hold

Run 100 meters

2 ROUNDS

10 PVC Tempo Overhead Squats (3211)

10 Scap Pull-Ups

Strength

Strict Press (5-5-5-5-5)

Shoulder Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Hang Power Cleans

9 Push Press

9 Toes to Bar

RX 95/63

RX+ 115/73

()

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

:30 Bike (increase RPM by 2, every round!)

10 Alt. Cossack Squats**

5/5 Single Arm Ring Rows

*Every minute on the minute (including 3-2-1 GO), perform 5 Burpees

Workout

Metcon (Time)

5 ROUNDS FOR TIME

20 Alt. Lunges

15 Ring Rows

10 Cal. Bike

-12:00 Hard Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

1:00 Quad Smash with Roller

20 Slow Mountain Climbers

10 Glute Bridge-Ups

5/5 Single Leg Glute Bridge-Ups

(No Measure)

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

50 Single Unders

10 Hollow Rocks

5 Strict Pull Ups/10 Ring Rows

2 Kicks up to Handstand (wall or freestanding)

Skill

Gymnastic Skill Session (No Measure)

Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!

Metcon

Blastoise (Time)

5 Rounds for Time:

50 Double Unders

40 Reps of _____*

*Round 1: Wall Balls

Round 2: Pull Ups

Round 3: Push Ups

Round 4: Pull Ups

Round 5: Wall Balls

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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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

EMOM

6 Renegade Rows*

*1 Push-Up + 1 DB Row R + 1 DB Row L

STATION 2

AMRAP

6 DBL DB Snatch

18 Double Unders

STATION 3

EMOM

15 Burpees

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (2 Rounds for time)

1. 2 SETS

1200m Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

2. NOT FOR TIME

1 Mile Jog (EZ Pace)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…

-In teams of 2 (need a light or moderate KB)

P1 → Bike @ EZ Pace

P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)

-then switch!-

P1 → Bike @ MOD Pace

P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge

-then switch!-

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100-80-60-40-20

Cal Bike

50-40-30-20-10

“Syncro” Walking Lunges

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Quad Heel Touches

20 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

75 Strict Pull-Ups*

*Every time you break, 15′ HS Walk

(Score is Time)

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

100m Run

8 Scap Push-ups

8 Up-Downs

100m Run

5 Push-ups

5 Burpees

Strength

Push Press (8-6-4-8-6-4)

8-6-4-8-6-4

Push Press*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15 Push Press (75/55)|(45/35)

35 Burpees

15 Push Press (95/65)|(65/45)

400m Run

15 Push Press (115/75)|(75/55)

35 Burpees

15 Push Press (135/95)|(95/65)

-14:00 Hard Cap-

(Score is Time)