CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
30 Slam Ball (30/20)
30 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back
-Rest as Needed b/t Sets-
2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)
-Rest as Needed b/t Sets-
Strength
Shoulder Press (3-3-3-3-3)
3-3-3-3-3
Strict Press
*Start moderate and build to heaviest set of 3.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2 ROUNDS
15 Push Press (115/75)|(75/55)
25 Box Jump (24/20)
-Rest 1:00-
1 ROUND
30 Push Press (115/75)|(75/55)
50 Box Jumps (24/20)
(Score is Total Time)
C. STRENGTH / GYMNASTICS
Back Squat (3×3)
3×3
High Bar Back Squat*
*Perform all sets at the same heavy weight across. Use 80-90% of the 3-Rep from Tuesday.
(Score is Weight)
Squat Clean (3×3)
3×3
Squat Clean*
*Perform all sets at same moderate-heavy weight across.
(Score is Weight)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 ROUNDS
1:00 — :30 Slow Air Squats / :30 Fast Air Squats
1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 — Plate Ground to Overhead (:01 Pause OH)
1:00 — Box Step-Ups
SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back
-Rest as Needed b/t Sets-
2 SETS
8/8 Barbell Elbow Punches
8 Double Elbow Rolls Forward (from back rack)
8 Behind the Neck Press (elbows pointing straight down)
-Rest as Needed b/t Sets-
Strength
Shoulder Press (5-5-5-5-5)
Strict Press
*Start moderate and build to heaviest set of 5, 5 pounds heavier than last week
Superset with Deadlift 5 x 5, working up to one set 5-10 pounds heavier than last week.
Take your time, partner up, lift, enjoy the time.
This is a 10 week strength cycle.
DO NOT get greedy with weight. Be the tortoise, not the hare.
—-
Jorge’s Electrifying Playlist – “My playlist is too gay to function 😂”
https://open.spotify.com/playlist/1OBVF49N7PDQacmzIWbSF1
Workout
Metcon (Time)
FOR TIME
2 ROUNDS
15 Push Press, unbroken
30 Box step up (24/20)
-Rest 1:00-
1 ROUND
30 Push Press, unbroken
50 Box step ups (24/20)
Weight should be EASY to start. When in doubt, go light.
RX – 65/43, unloaded step ups
RX+ – 95/63 push press, 35/26 box step ups
10 burpee immediate penalty for any break in push press sets.
Challenge of the Week!
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
20 Jumping Jacks
10 Air Squats
20 Mountain Climbers
100m Run
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (1111)
(Score is Weight)
Workout
“NCFIT S&C BASELINE II – Run” (Time)
FOR TIME
400m Run
(Score is Time)
-Rest 3:00 then Complete Part 2-
“NCFIT S&C BENCHMARK – Row / Squat” (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
Row 1000m then in the Remaining Time Max Back Squats (135/95)|(95/65)
(Score is Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
4 ROUNDS FOR TIME (7 MINUTE CAP)
10 Alt. Step-ups
:30 Push-up Plank
10 Push-ups
10/8 Cal Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
15/10 Cal. Row
10 Up-Down Box Jump Overs
15 Sit-Ups
10 Box Dips
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:30 Hollow Hold
1:00 Glute Bridge Hold
(No Measure)
CrossFit 262 – CrossFit
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Snatch balance + Overhead squat (5 x (1+2))
Snatch balance + 2 Overhead Squats (from the rack).
Snatch (12 Minute EMOM)
1 Snatch EMOM for 12 minutes. Make them great.
Clean + Front Squat (5 x (1+2))
Full clean + 2 additional front squats.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 MAX Cal Bike
:30 Recovery
:30 MAX Cal Bike
STATION 2
:30 Double Unders
:30 Lunges
:30 Double Unders
STATION 3
:30 Max Cal Row
:30 Recovery
:30 Max Cal Row
STATION 4
:30 Push-Ups
:30 Plank
:30 Push-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 QUICK SETS (5:00 CAP)
10 Up-Downs
8 Deadlifts
6 Bent Over Rows
4 Broad Jumps
Strength
Hang Power Clean (3-3-3-3-3-3-3-3-3-3)
EVERY :40 FOR 10 SETS
3 Hang Power Cleans
*Keep loading moderate.
(Score is Weight)
Workout
Metcon (7 Rounds for time)
EVERY 1:30 x 7 SETS
5 Hang Power Cleans (135/95)|(95/65)
10 Burpees Over Bar
(Score is Each Round for Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row
:30 Med Ball Deadlift
:30 Groiners
Right into…
1 ROUND
1:00 Row
:30 Power Balls
:30 Cossack Squats
Right into…
1 ROUND
1:00 Row
:30 Wall Ball
HERE’s THE BEATS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
Workout
Magnum PI (Time)
3 Rounds for time:
Row 500 meters
Run 400 meters
35 Wall Balls
Challenge of the Week!
100 wallballs for time (Time)
100 wallballs for time 20/14
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
100m Run
5/5 DB Upright Row
10 Alt. Reverse Lunges
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 12 DB Hang Power Cleans
MIN 3 – 12 Single DB Alt. Curtsy Squats
(No Measure)
