CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
20 Pull-ups
30 Push-ups
40 Cal Bike
50 Squats
-Rest 3:00 b/t Sets-
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS FLOW SQUAT WARM-UP
10/8 Cal on Bike
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest
Into…
2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back Rack
Strength
Front Squat (5-5-5)
5-5-5
Front Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
Workout
Metcon (Time)
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing
C. STRENGTH / GYMNASTICS
Shoulder Press ( 3-3-3*)
3-3-3*
Strict Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Metcon (No Measure)
EMOM x 14 MINUTES
MIN 1 — 3 Power Snatch (185/135)
MIN 2 — 35 Unbroken Double Unders*
*Max 2 attempts per minute. After 2 attempts, stop work…this is a failed round. At the end of the EMOM, complete 20 burpees over the bar for each “failed” round. Example: if fail 3 rounds, complete 60 burpees over bar after the EMOM ends.
