CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer workouts.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a single DB, you’ll need it for EMOM 2 & 3!!
EMOM x 4 MIN
ODD- :45 Groiners
EVEN- :45 Inch Worms + Push-Up
EMOM x 4 MIN
ODD- :20 Single DB DL (inside the feet)/side
EVEN- :45 Up-Downs
EMOM x 4 MIN
ODD- :45 Sit-Ups
EVEN- :20 SA DB Strict Press/side
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
40 Single DB Front Squat (50/35)|(35/20)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee
*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
7:00 of Yoga Flow…
1:00 Dragon (L)
1:00 Dragon (R)
2:00 Forward Seated Fold
1:00 Saddle Archer (L)
1:00 Saddle Archer (R)
1:00 Rebound Recovery
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME
40 Cal Row
40 Pull-Ups
20 Deadlift (315/225)
120 Double Unders
40 Cal Row
120 Double Unders
20 Deadlift
40 Pull-Ups
40 Cal Row
(Score is Time)
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