CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
14 Alt. DB Snatches (50/35)
14 Single DB Lunges*
*Hold DB in front rack with both heads of DB touching body.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
Skill
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY*
100 Reps Banded Face Pull
100 Reps Banded Lat Pull Down
100 Reps Banded Tricep Ext
100 Reps Banded Kneeling Crunch
*Break up reps/sets in any order. Use medium sized band for all…need to be able to get at least 15-20 quick reps of each at a time when fresh.
