CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
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)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo DL (3331)
Strength
Deadlift (Heavy 1-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift
(Score is Load)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
C. STRENGTH / GYMNASTICS
Power Snatch (10RM)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Snatch
&
Establish 20RM Front Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
Front Squat (20RM)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Snatch
&
Establish 20RM Front Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
MAX Reps 1 DB Push Press + 1 DB Thruster
STATION 2
MAX Reps DBL DB Snatch
STATION 3
MAX Reps 1 DB DL + 1 DB Hang Squat Clean
STATION 4
MAX Reps Suitcase Lunges
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo Squat, empty bar or PVC (3331)
Strength
Back Squat (5-5-5-5-5)
Workout
POINT BREAKER (Time)
4 ROUNDS FOR TIME
5 Strict Chest to Bar Pull-ups
15 Deadlift (135/83)
400m Run/500m Row
Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Roll Quads
2:00 Roll Hamstrings
1:00 Cobra Stretch
1:00 Child’s Pose
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Alt. Step-ups
8 Up-Downs
8 Deadlifts
Strength
Metcon (7 Rounds for weight)
EVERY 1:30 FOR 7 SETS
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Power Clean
*Keep weight light to moderate.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
30 DB Hang Power Cleans (50/35)|(35/20)
-into-
3 ROUNDS
10 DB Box Step-Overs (20)
10 DB Burpees
-into-
30 DB Hang Power Cleans
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND (:45 ON // 15 OFF)
MVMT 1 – Burpees
-:15 Rest-
MVMT 2 – Row
-:15 Rest-
MVMT 3 – Knee Push-Ups
-:15 Rest-
MVMT 4 – KB Sumo Deadlifts
-:15 Rest-
MVMT 5 – Alt. Deadbugs
Workout
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP
1:00 MAX Sit-Ups
-1:00 Rest b/t Sets-
(Score is Reps for Each Set)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
20 Russian Twists
STATION 2
EMOM
30 Double Unders
STATION 3
EMOM
8 DB Box Step Overs
STATION 4
EMOM
12 Russian KBS
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
TABATA WARM-UP…Grab a plate, and a mat:
4 SETS x 4 STATIONS (:20 on / :10 off)
-Rotate between each movement in each set
MOVT 1- Plate G2O
MOVT 2- Plate Strict Press
MOVT 3- Plate Halo
MOVT 4- Plate Sit-Ups (press plate to OH position at sit up)
Strength
Bench Press (3-3-3-3-3)
Heavier than last week
Last set max reps
Workout
Metcon (5 Rounds for reps)
5 SETS FOR MAX REPS
1:00 Back Rack Lunges (95/65)|(65/45)
1:00 Box Jump Over (24/20)
1:00 Hang Power Clean
1:00 Sit-Ups
-1:00 Rest b/t Sets-
(Score is Reps for Each Set)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Alt. Box Step Ups
10 Banded Goodmornings
10 Alt. Curtsy Lunges
5/5 SL Glute Bridge w/ :02 Pause at the top
Into..
2 ROUNDS
10 Box Jumps
10 RKB Swings
5 Burpee Broad Jumps
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)
MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)
MIN 3 – 15 DB Hip Thrusts
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Box Jumps (24/20)
20 KBS (53/35)|(35/26)
20 Burpees
-15:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS…
10 Arm Haulers
10 Sit Ups
2 ROUNDS…
5/5 Tempo DB Strict Press (30X1)
10 Box Jumps + Step-Down (Low Box)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
10 DB Strict Press
10 Box Jumps
-Rest 1:00-
2 ROUNDS FOR TIME
10 DB Push Press
10 Box Jump Overs
-Rest 1:00-
2 ROUNDS FOR TIME
10 DB Push Jerks
10 Burpee Box Jump Overs
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 of Flow Stretching
(No Measure)
