CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (2 Rounds for time)
1. 2 SETS
1 Mile Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
400m Team Run! Get to know 3 people’s names and 1 fact about each person!
Into…
2 ROUNDS — Quality Burpee “Cindy” (no rushing!)
5 Burpees
10 H-R Push-Ups
15 Air Squats
BARBELL WARM-UP (perform with PVC or Barbell)
2 SETS (call the reps quickly for your athletes)
7 Deadlift
7 Hang Muscle Clean
14 Alt. Elbow Punches (7 each side)
-Quick Rest-
7 Front Squats
7 Wide Grip Presses (behind Neck)
7 Hang Muscle Snatch
Workout
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
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.
Goal for Tommy Mac is to try to go unbroken on everything except the Power Snatch. Can you beat your first round time going through round 2?
(No Measure)
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