CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
40 Cal Bike
40 Push Press (135/95)
40 Burpees Over Bar
40 Front Rack Reverse Lunges
400m Run
*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.
**Grab a partner and have some fun. This is Sunday’s NC60 but with a few twists.
(Score is Rounds + Reps)
-Rest 5:00-
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
Max Clean & Jerk (185/135)
*P1 works while P2 rests, alternate as needed.
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
QUICK MONO WARM-UP
3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)
Then…
TOOMEY SNATCH WARM-UP
2 ROUNDS*
5 Inch worms
5 Behind-the-neck snatch grip presses
5 Behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 Continuous jumping squats with barbell or PVC in back rack
10 Alt. Cossack squats w/ barbell or PVC in back rack
5 Hang Muscle Snatches
*PVC pipe for round 1, may progress to barbell for round 2
Workout
“SNATCHING GWEN” (Weight)
FOR LOAD
15-12-9
“Unbroken” Power Snatch*
*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.
(Score is Load)
Finisher
Metcon (AMRAP – Reps)
ON A 6:00 RUNNING CLOCK…
Buy-In:
750/650m Row
In the remaining time…
AMRAP of:
Power Snatch (Use the Same Load from Workout)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS
12 Strict Toe 2 Bar
12 Strict Pull-Up
24 Unbroken Push-Ups*
*:01 Pause at the Top of Each Push-Up.
-Rest as Needed b/t Sets-
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push Ups
10 KB DL
5 Up Downs
Into…
1 ROUND
8 Knee Push Ups
8 KB Upright Rows
8 Jump Squats
Into…
1 ROUND
6 Push Ups
8 Russian KB Swings
10 Alt. Step Ups
Workout
Metcon (Time)
FOR TIME
15-12-9
Push-Ups
KB Sumo Deadlift High Pulls
Up-Down Box Jump Overs
-1:00 Rest –
9-12-15
Up-Down Box Jump Overs
KB Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)
***HOME VERSION***
FOR TIME
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls
Backpack Thrusters
-1:00 Rest –
9-12-15
Backpack Thrusters
Backpack Sumo Deadlift High Pulls
Push-Ups
-14:00 Hard Cap-
(Score is Total Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Metcon
burn notice (4 Rounds for time)
4 ROUNDS
20 pushups – or – overhead press with a light object
20 squat thrusts (no push ups/no jump burpee)
20 step back lunges, 10 per leg
20 squats – or – jump squats
20 russian kb or db or backpack or water jug swings
REST UNTIL THE 5 MINUTE MARK
RX+ 10-20 strict handstand push ups in pace of push ups, 50-100 double unders to finish the round
Add weight to the squats & lunges if desired.
scale movements according to fitness/equipment
Athletes should look to get at least one minute of rest, but no more than two minutes. If you finish the first round a little early, add reps or weight!
The first round should be finding out what you’ll be able to finish in 3-4 minutes. Adjust with your coach as needed.
Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Scap Push-ups
5/5 SA Ring Rows
10 Push-ups
5 Slam Balls
10 Slam Balls Strict Press
Strength
Bench Press (5RM)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Bench Press
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
25 DB Bench Press (35/25)|(25/15)
25 Slam Balls (30/20)|(20/10)
25 Ring Rows
-13:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (4 Rounds for time)
FOR TIME
2000m Row
-Rest 2:30-
1000m Row
-Rest 2:00-
500m Row
-Rest 1:30-
250m Row
(Score is Time Each Round)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups
2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls
Strength
Back Squat (20RM)
FOR LOAD
20RM Back Squat
(Score is Load)
Workout
Metcon (Time)
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
Go for broke on the 20RM Back Squat and today’s Metcon. Can you go unbroken on the WB? You will need this recovery time if you really get after it!
(No Measure)
