CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)
Flow through 10 reps of each…
Air Squats
Trunk Twist
Arm Crosses
Arm Circles
Bootstrapper Squats
Then…
Barbell Warm-Up – 2 SETS…
5 Deadlifts
5 Muscle Clean → Power Clean
5 Push Press
5 Push Jerks
Workout
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds of:
10 Calorie Row
10 Air squats/assisted pistols
5 deadlifts (PVC/Barbell)
5 hang cleans
5 strict press
5 jerks
Workout
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
EMOM X 6 MINUTES
MIN 1 – :30 Russian KBS → :30 American KBS
MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike
MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331)
*:03 descent, :03 pause in the bottom and :03 ascent!
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 15 Kettlebell Swing
MIN 2 – 12/10 Cal. Bike
MIN 3 – 9 KB Goblet Squats
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10 Skull Crushers
20 Alt. V-Ups
10 Bicep Curls
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
50ft Bear Crawl
50ft Walking Lunge
50ft Kareoka (side step + foot switch)
50ft Broad Jump
250m Row or 1:00 Bike
Strength
Push Press (3-3-3-3-3-3)
EVERY :45 FOR 6 SETS
3 Push Press*
*Increase weight every round. Work up to and past your workout weights.
Workout
“INFINITY LOOP” (Time)
4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/85)|(75/55)
10 Bar Facing Burpees
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
5/5, 4/4, 3/3, 2/2, 1/1
Jog Down and Back
Burpees
Then:
:30 Pigeon/Side
10 Wall Slides
10 Air Squats w/ 2 second pause
Skill
Metcon (No Measure)
Skill EMOM 12
1: Double Unders
2: Muscle Up/Ring Dip Practice
3: Rest
Goal is to work on skills but not have any lasting fatigue. Work about 30 seconds on each minute doing drills.
Workout
Pumpkin Iron (AMRAP – Rounds and Reps)
AMRAP 16
400m Row
15 Burpee Plate G2O
30 Plate Hops
400m Row
15 Toes to Bar
30 Sit Ups
400m Row
15 Dips
30 Push Ups
