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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Distance)
EVERY 3:00 FOR 4 SETS
200m Run
Max Distance HS Walk in Remaining Time
(Score is Lowest Distance)
Metcon (AMRAP – Reps)
EVERY 3:00 FOR 4 SETS
Row 200m
Max Strict HSPU in Remaining Time
(Score is Lowest Rep Count)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row or 1500m Bike
2 ROUNDS
5 Bootstrappers
5 PVC Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Deadlift (3RM or Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
C. STRENGTH / GYMNASTICS
Power Clean (10RM)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean
&
Establish 20RM Back Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
Back Squat (20RM)
ON A 20:00 RUNNING CLOCK…
Establish 10RM TNG Power Clean
&
Establish 20RM Back Squat*
*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.
(Score is Load)
