CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3 Up-Down + Ring Muscle-Ups
25 Hang Power Snatch (95/65)
75 Double Under
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Strength
Back Squat (1-1-1-1-1)
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Push-Up Plank
-Rest as Needed-
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Wall Sit
*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.
(No Measure)
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