CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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)
