CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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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)
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!
2:00 Run
2:00 Bike
2:00 Row
Then move into Teaching Warm-up!
Workout
Metcon (5 Rounds for reps)
“TABATA”
8 SETS EACH, :20 ON / :10 OFF
TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (45/35)|(25/15)
TABATA 4 – Box Jump (20/16)
TABATA 5 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
Finisher
Warm-up (No Measure)
ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)
*8 Sets Each, Alternating Movements.
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 6 MINUTES
5 Clean & Jerk (135/95)
-Rest 5:00-
EMOM x 10 MINUTES
3 Snatch (135/95)
*Move crisply and intentionally. Goal should be perfect mechanics and a manageable pace between each lift.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
1 – :30 Moderate Row → Row at workout pace
2 – :30 Up-Down w/step over the erg → Burpee over Erg
3 – :30 Moderate Bike → Bike at workout pace
4 – :30 Sit-Up
Workout
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 10 Burpees Over Erg
-2:00 Rest-
EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 20 Sit-Ups
CrossFit 305, CrossFit 262, CrossFit A1A – 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 Squat
STATION 2
Max Squat Hold
STATION 3
Max Push-Up
STATION 4
Max Plank Hold
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
200m Run
:20 Plate Hops
10 Glute Bridges
5 DB Deadlifts (Light-Moderate)
Workout
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
10 DB Deadlifts
30 Double-Unders
200m Run
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
9/9 Single Arm DB Deadlift
7/7 Single Arm DB Bent over Row
5/5 Single Arm DB Upright Row
3/3 DB Snatch
Strength
Bent Over Row (15-15-15)
3 SETS
15 Bent Over Rows*
10 Chin-ups
-1:30 Rest b/t Sets-
*Increase weight each set.
Workout
Metcon (Time)
3 SETS
20/15 Cal Bike
30 Slam Balls (20/10)
30 KB Sumo DL High Pull (53/35)
30 Sit-ups
-2:00 Rest b/t Sets-
CrossFit 305, CrossFit A1A – CrossFit
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TRAMRAP 3.3 (AMRAP – Reps)
AMRAP 6 of:
6 Box Jumps or Step Ups 24/20
6 Toes To Bar
Rest 4 minutes
AMRAP 6 of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
Abstober 27 (Time)
With a light Object, 5 rounds of
20 straight legged sit ups
30 russian twists
50 v-hold flutter kicks
