CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
40-30-20-10*
Single DB Box Step Up (50/35)
*50′ HS Walk After Each Set
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Easy Bike
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
1:00 Moderate Bike
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
6 American KB Swings
Workout
Metcon (4 Rounds for reps)
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 3 Burpee Muscle-Ups
MIN 2 – 5 Power Snatch (155/105)
(No Measure)