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)
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3×5)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
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)
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.
3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3×5)
Power Snatch*
*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (95/63)|[135/93]
Chest to bar pull ups | [Bar Muscle Ups]
-15:00 Hard Cap-
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)
1:00 Bike/Row (start :20 easy→ :20 moderate→ :20 hard)
Then go into…
2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike/Row/Ski
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for distance)
FOR QUALITY
4 SETS
1:30 Max Distance HS Walk*
-Rest as needed b/t Sets-
*Set-up a course with 5×5′ increments and approach as you would an Open workout. If you fail during the walk, go back to the start of that increment. Take adequate rest b/t sets.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – Plank Hold → Hollow Hold (MIN 4)
MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5)
MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN 6)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :50 Max Sit-Ups
MIN 2 – :40 Max Ring Rows
MIN 3 – :30 Max Cal. Row
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10 DB Floor Press in Glute Bridge Hold
5-8 Pike-Ups on Rower
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
30 Mountain Climbers
5/5 DB Arm Haulers
5/5 SA SL Deadlift
Strength
Deadlift (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
3-6-9…and so on
Deadlifts (155/105)
Toe 2 Bar or Hanging Knee Raise
Burpee Over Bar
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Start with some Panda, take it from there: https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
5-10-15 yard shuttle of:
1 – jog
2- run
3 close to a sprint
Coaches: make 3 – 6 lanes and use a 1:1 or 1:2 work:rest rate. Hand touch on lines.
2 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Row
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
