CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 SETS
ON 2:00 CLOCK…500/400m Row (rest remainder)
ON 2:00 CLOCK…40 DB Push Press (50/35)
ON 2:00 CLOCK…AMRAP of 30 Double Unders + 10 H-R Push-Ups
-1:00 Rest b/t Sets-
*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.
(Score is Slowest Time on Row)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
60 Cal Bike (alt. every 10 cals)
While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges
Into…
2 SETS
20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)
20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
20 Med Ball Ground to OH (stand back to back and pass ball overhead)
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike (Moderate Effort)
MIN 2 – 5 Tempo Strict Pull-Ups (1111)
(No Measure)
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.
(Score is Load)
C. STRENGTH / GYMNASTICS
Back Squat (3×7)
3 SETS
7 Back Squats (12×1)
*Use load from 20-Rep Max from last week’s Back Squat. :02 pause at the bottom of each squat.
-Rest as Needed b/t Sets-
(Score is Load)
Metcon (Time)
3 SETS
20 Unbroken TTB
-Rest :30 b/t Sets-
(Score is Total Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 2
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 3
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
STATION 4
AMRAP
6 Push-Ups
12 Sit-Ups
24 Lunges
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
25’ Walking Quad Stretch
5 Air Squats + 10 Step-Ups
25’ Walking Lunges
5 Air Squats + 10 Step-Ups
25’ High Knees
5 Push Ups + 5 Ring Rows
25’ Butt Kickers
5 Push Ups + 5 Ring Rows
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run
(No Measure)
Optional Finisher
Metcon (No Measure)
2-3 SETS
21 Bicep Curls (7/7/7)*
20 Heel Taps Over DB (1 Rep = 1 Right Tap + 1 Left Tap)
*7/7/7 = 7 Reps from full extension to half way, 7 Reps halfway to full flexion, 7 Reps of a full curl…all unbroken!
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row
10 Groiners
8 Lunges
6 Tempo Air Squat (2121)
1 ROUND
1:00 Row
10 MB Push Press
8 MB Overhead Lunges
6 Tempo MB Front Squat (2121)
Strength
Front Squat (5-5-5-5)
5-5-5-5
Tempo Front Squat (2121)
(Score is Weight)
Workout
“TRIDENT” (AMRAP – Reps)
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
(Score is Reps)
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 Hollow Hold
Max Sit-Ups
STATION 2
:30 Plate OH Hold
Max Plate G2OH
STATION 3
:30 Top of Ring Row Hold
Max Ring Rows
STATION 4
:30 Wall Sit
Max Air Squats
