CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (2 Rounds for distance)
2 SETS
7:00 Ski
7:00 Bike
7:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-5-5*)
5-5-5*
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×5)
3×5
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance
Heaving Snatch Balance (3×1)
3×1
Heaving Snatch Balance
Snatch ( 3-3-3-3-3)
3-3-3-3-3
Snatch
For the Snatch, keep loading moderate to moderate-heavy (not 3RM). Focus on position / control / speed.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10/8 Cal Row
5 Push-ups
STATION 2
2 SETS
1:30 on / :30 off
Plank Hold
STATION 3
AMRAP
10/8 Cal Row
5 Up-Downs
STATION 4
2 SETS
1:30 on / :30 off
Plank Hold
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-5-5*)
5-5-5-5-5
Push Press
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or Push Ups
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS
25 Single Unders
10 Push-ups
25 Single Unders
15 Russian KBS
Strength
Bench Press (2RM)
ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficit
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (5 MIN CAP)
5 Ring Rows
5 Inch Worms w/pus-up
1:00 Row
10 KB Sumo Deadlift High Pulls
Immediately into a trial run …
:30 Row @ a Moderate Pace
:30 Recovery Row
Rest for 2-3 minutes before officially starting the workout!
Workout
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Optional Finisher
Metcon (No Measure)
2 SETS
10 Scap Push-Ups
5/5 Single Arm DB Bent Over Row
10/10 Single Leg RDL
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
Play a Game!
into…
2 SETS – Barbell Warm-up
7 Romanian Deadlifts (slight bend in the knee)
7 Bent Over Rows (focus on engaging the lats)
7 Back Squats (focus on sitting back and engaging the posterior chain)
7 Conventional Deadlifts (from below knee to standing)
Strength
Deadlift (10-8-6-4-2)
10-8-6-4-2
Deadlift
-Rest 1:30 b/t Sets-
Workout
Metcon (3 Rounds for time)
3 SETS
20 Wall Balls (20/14)
10 Deadlifts (185/135)
200m Run
-Rest 1:30 b/t Sets-
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
Max Wall Balls…
Every minute perform 5 Burpees
STATION 2
Max Cal Bike
Every minute perform 5 Burpees
STATION 3
Max Sit-ups…
Every minute perform 5 Burpees
*Top of each minute perform the 5 burpees then continue on with the Max reps of each exercise.
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND…
25ft Butt Kickers
25ft High Knees
25ft High Skips
25ft Partner Banded Running (25ft Each Partner)
AMRAP x 6 MINUTES…
5 MB Front Squats
5 MB Push Press to Target
5 MB Thrusters
100m Run
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
60 Box Jumps (24/20)
*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.
-37:00 Time Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Option #1: Play a game!
or…
Option #2: General Warm-Up
3 Rounds
1:00 Row (Easy-Moderate Pace)
5 Push-Ups to down dog (can be done from the knees)
5/5 Single Arm Ring Rows
10 Alt. Reverse Lunges
Recovery Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
15 Cal. Row
50m Farmer’s Carry
12 Alt. KB Goblet Step-Ups
:30/:30 Side Plank
*Move at a moderate pace for quality!
