CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
20 C2B Pull-Ups
20 T2B
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike
INTO…
2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
Strength
Front Squat (5-5-5*)
5-5-5*
Front Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (3 Rounds for time)
3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike
-1:00 Rest b/t Sets-
*3:30 Cap for Every Set
C. STRENGTH / GYMNASTICS
Clean and Jerk (5×1*)
EMOM x 15 MINUTES
1 Clean & Split Jerk
*Start light and build for the first 10 minutes. Hold for the next 5 minutes across.
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