CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
21-15-9
Double DB Ground to Overhead (50/35)
Burpee to Plate*
-Rest 1:00-
15-12-9
Double DB Ground to Overhead (50/35)
Burpee to Plate*
*Use a standard 45# Rogue Oly Bumper. Stand to extension every rep.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
With a single light DB…
2 ROUNDS
6/6 DB Turkish Sit Ups
6/6 Overhead Split Squats
6/6 Single Arm Upright Rows
6/6 Single Arm DB Presses
6/6 Single Arm Deficit Push Ups*
*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Static Hold of Choice!*
*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 5 Ring Muscle-Ups
