CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike
*Athlete choice each round on Strict or C2B Pull-Ups
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 15 HSPU
MIN 2 – 15 C2B Pull-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for calories)
3 SETS
4:00 ON / 1:00 OFF
Cal Bike
*Pedal at a moderate-high pace for ON periods / Pedal at a slow pace for the OFF periods
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 Rounds (10:00 Hard Cap)
10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up
10 Strict Press→ 8Push Press→ 6 Push Jerk
1:00 Row (EZ→Mod→Hard)
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
Workout
“PUSH. PULL.” (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
*15 Cal Row After Every Set
-15:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads
C. STRENGTH / GYMNASTICS
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS OF:
20 Mountain Climbers (knee to elbow)
10 Alt. Groiners
5 Slam Ball Deadlifts
2 ROUNDS OF:
20 Jumping Jacks
10 Toy Soldiers (straight leg kicks)
5 Slam Ball Ground To Overhead
1 ROUND OF:
100m Run
10 Up Downs
5 Slam Balls
Workout
Metcon (AMRAP – Reps)
EVERY 2:30 FOR 5 SETS
200m Run
20 Slam Balls
MAX Sit-Ups in remainder of time
Score is total sit-ups.
Optional Finisher
Metcon (No Measure)
NOT FOR TIME
50 Slam Ball Curls
50 Slam Ball Russian Twists
30 Slam Ball Curls
30 Slam Ball Russian Twists
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Hard Row
1:00 Recover
2:00 Hard Row
STATION 2
EMOM
10 Alt. DB Snatch
10 Sit-ups
STATION 3
AMRAP
5 DB Devil’s Press
10 Box Step-Over
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS…
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press
Extended Warm-up
Warm-up (No Measure)
3 SETS
3-5 TNG Power Snatch*
*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.
Workout
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (7 MIN CAP)
6/4 Cal Bike
16 Jumping Jacks
12 Air Squats
8 Tuck-ups
4/4 Deadbugs
20″ Duck Walks
10 Good Mornings
Strength
Metcon (3 Rounds for weight)
3 SETS
12 Back Rack Reverse Lunges
25 Air Squats
-2:00 Rest b/t Sets-
Record weight for all three sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10/8 Cal Bike
12 DB Suitcase Reverse Lunges (35/20)
14 Toes 2 Bar
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP X 7 MINUTES
2 Wall Walks
6 Up-Downs
10 Push-ups
20 Mountain Climbers
:20 Plank Hold
:20 Hollow Hold
Strength
Metcon (Weight)
3 SETS
16 Alt. DB Press*
1:00 Bar Hang
-1:30 Rest b/t Sets-
*Use 2 DBs and alternate a single-arm press.
Score is weight on the alt. press.
Workout
Metcon (3 Rounds for reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Russian KBS (53/35)
TABATA 3 – Burpees
-Rest 1:00 b/t Each Full Tabata-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Up-Downs*
10 Mountain Climbers
5/5 SA DB OH Lunges → 10 Single DB Front Squats**
*No push-up burpee; arms stay straight, jump back into a tall plank position then jump forward
**Hold the dumbbell horizontal to body with one head of the dumbbell in each hand.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10/8 Cal. Row
8 Kettlebell Swing
8/8 Single Arm KB Thrusters
-Rest 3:00-
AMRAP x 4 MINUTES
8/6 Cal. Row
6 Kettlebell Swing
6/6 Single Arm KB Thrusters
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (115/75)|(95/65)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (135/95)|(115/75)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (155/105)|(135/95)
Back Rack Forward Lunge
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Get into teams of 3!
3 ROUNDS…
P1: Row 200m
P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups
P3: Plank Hold
Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.
Partner Workout
Metcon (Time)
IN TEAMS OF 3…
FOR TIME
10k Row*
*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
20 HSPU*
20 Toes to Bar
20 Box Over Jumps (24/20)
-Rest 2:00 b/t Sets-
*Use the Open standard for width of taped box on floor…36″ wide and 24″ deep.
