CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FBB Flow Warm-up
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops
-10:00 Cap-
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(5335)
1:30 Max Double Unders
-2:00 Rest b/t Sets-
Finisher
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for weight)
1. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Deadlift
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Back Squat
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Push Press
*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.
