CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (3 Rounds for time)
ON A 3:00 RUNNING CLOCK…
20 Push-up
30 Russian KB Swing (70/53)
75 Double Under
-Rest 1:30-
ON A 5:00 RUNNING CLOCK…
40 Push-up
50 Russian KB Swing
100 Double Under
-Rest 1:30-
ON A 7:00 RUNNING CLOCK…
60 Push-up
70 Russian KB Swing
125 Double Under
*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.
(Score is Time Each Set)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners
2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings
Strength
Front Squat (10RM)
FOR LOAD
10RM Front Squat
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow
*Option to perform barbell Front Squat if needed.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Back Squat (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Back Squat
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
-Rest 5:00-
Push Jerk (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Push Jerk
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
