CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
EXTENDED RUNNING WARM-UP
200m Jog
into…
2 SETS
50′ Butt Kickers
50′ High Knees
25′ Walking Leg Kicks
25′ Ankle Grab + Bow
into…
3 SETS
(Increase pace each run & each set)
25m Jog
50m Run
75m Run + 25m Jog
(No Measure)
Metcon (Time)
10 SETS
100m Sprint*
*All out effort each run…no gaming it.
-Rest as Needed b/t Sets-
(Score is Slowest Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
:30 Single Unders
:30 Single Leg Single Unders (Left)
:30 Single Leg Single Unders (Right)
:30 Backwards Single Unders*
:30 Double Under/ Double Under attempts
*Rope rotates in the opposite direction
-THEN-
AMRAP X 4 MINUTES
5/5 BB Single Leg RDL
5 BB Strict Press
5 BB Push Press
5 BB Push Jerk
10 Lunges
Strength
Metcon (Weight)
5 SETS*
2 Push Press
+
1 Push Jerk
+
1 Split Jerk
*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)
MIN 2 – 5 Burpees then Double Unders Task Priority*
*Intro – 75 Fast Single Unders
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders
(Score is Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5×1)
5×1
High Bar Back Squat*
*Perform all sets at the same heavy weight across.
(Score is Weight)
Squat Clean (5×1)
5×1
Squat Clean*
*Perform all sets at same heavy weight across.
(Score is Weight)
