CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
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A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
200m Run
10 Hang Power Cleans (135/95)
7 Ring Muscle-Ups
35′ HS Walk*
*Estimate 5′ sections and follow Open standards.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.
C. STRENGTH / GYMNASTICS
Front Squat (1×3)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
CrossFit 262 – CrossFit
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Warm-up
Strength
Push Press (3 – 3 – 3+ @ 65%, 75%, 85%)
Metcon
Metcon (AMRAP – Reps)
:40 on, :20 off
Alternating through the following 4 times:
Row for Calories
Box Jump Overs (24/20)
Burpees
Single Arm DB Push Press (50/35)(switch off as desired)
Score is total reps if you feel like counting all of that. If not then just work hard and have fun.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Jog Down+Back x5
5 Inchworms
10 Alt. Knee to Chest
10 Scorpions Facing Up
10 Scorpions Facing Down
10 Lat Engagements
Then:
2 Rounds of
5 Kip Swings
5 Deadlifts (Bar)
Then build to 85% of DL Max
Strength
Metcon (Weight)
4 Rounds for Quality:
1 Tough Set of Strict Pull Ups (don’t go to failure)
3 Deadlifts at 85% of Max
DL should be touch and go. Note pull up sets in comments.
Metcon
Metcon (Time)
For Time:
100 KB Swings (53/35)
80 Double Unders
60 Straight Leg Medball Sit Ups (20/14)
40 Medball Russian Twists (count rights only)
20 Chest to Bar Pull Ups
18 Minute Time Cap
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
Grab a pair of light kettlebells …
2 ROUNDS
10 DBL Sumo KB Deadlifts
30 Single-Unders → 30 Double-Unders (or :30 of practice)
5/5 Single Arm Russian KBS → 10 DBL Russian KBS
10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Double Russian KBS
30 Double-Unders
20 Air Squats
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
16 SETS (:20 ON/ :10 OFF)*
1 – Mountain Climbers
2 – Up-Downs
3 – Air Squats
4 – Good Morning
*Alternate movements each set for a total of 4 sets at each movement.
Strength
Metcon (Weight)
EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats
*Pause for :02 above the knee then continue the lift.
Score is heaviest weight of the complex
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
7 Hang Power Cleans (95/65)
7 Burpees Over Bar
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 SETS
20 Singles → 20 Fast Singles → 20 Double Unders
10 Arm Crosses
10 Arm Circles Forward / 10 Back
10 Arm Haulers
Into…
2:00 Lacrosse Ball on Lats (1:00/side)
2:00 Banded Shoulder Distraction from Rig (1:00/side)
:20 Elbow Punches with Barbell
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press
Workout
Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.
