CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
21-15-12-9-12-15-21
Double DB Snatch (35/20)
Cal Bike
*Do not pace the bike. Sprint and see what you’re made of…
B. 60:00 GPP
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.
C. STRENGTH / GYMNASTICS
Push Press (1×3)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Push Press
-Rest as Needed-
Establish Heavy 5-Rep Push Press
Push Press (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Push Press
-Rest as Needed-
Establish Heavy 5-Rep Push Press
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)
2 ROUNDS
10 Alt. Lunges → 8 Jumping Alt. Lunges
10 Cal. Row → 8 Cal. Row
10 Sit-Ups → 8 Sit-Ups
10 Alt. Step-Ups → 8 Box Jumps w/step down
Workout
Metcon (2 Rounds for reps)
2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
6/4 Cal Bike
6 Plate DL
6 Ring Rows
6 Push-up
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
Workout
“CARDIO HEAVEN” (Time)
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap-
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
CrossFit A1A, CrossFit 305, CrossFit 262 – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squats
STATION 2
Max Hollow Rocks
STATION 3
Max Slam Balls
STATION 4
Max Burpees
