CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME*
Run 2 Mile
75 Cal Bike
2k Row
-No Rest b/t Movements-
*Approach at a sustainable pace for each movement – 70% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 Rounds, graduating in difficulty…
1 Min Row (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*
*No “step” into jump. Start with both feet planted on each attempt.
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
Deadlift (225/155)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (275/185)
-Rest 3:00-
AMRAP x 3 MINUTES
Deadlift (315/225)
*At the start of each AMRAP, must complete 50 unbroken Double Unders.
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