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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

30’ Walking Knees to Chest

30’ Walking Quad Stretch

30’ Walking Lunge

30’ Walking Quad Stretch

30’ Toy Soldiers

200m Run

1 ROUND

10 Air Squats

10 Up Downs

10 Cossack Squats

5 Barbell Kang Squats

5 Burpees

5 Tempo Back Squats (31X1)

Strength

Back Squat (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time…

Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)

C. STRENGTH / GYMNASTICS

Snatch Balance (5-5-5*)

SNATCH BALANCE

5-5-5*

*Keep loading light to moderate — receive in squat position. Goal is speed and accuracy. Use this as a warm-up for 2RM Snatch.

(Score is Load)

-Rest as Needed-

Snatch (2RM)

FOR LOAD

2RM Snatch*

*Reps do not need to be TNG. But athlete must get back to the bar without too much hesitation.

(Score is Load)