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 hard effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1:00 Bike (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
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 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)
2 ROUNDS
:30 Bike @ Moderate Pace
:30 Easy, recovery pedal
-REST :30-
2 ROUNDS
:30 Air Squats
:30 Rest
:30 Single DB Squats (light weight)
-REST :30-
1 ROUNDS
:30 Burpees
:30 Rest
:30 Hollow Rocks
Workout
Metcon (Time)
6 ROUNDS FOR TIME
:15 Assault Bike Sprint
:45 Recovery Pedal
-Rest 2:00-
4 ROUNDS FOR TIME
:30 Max DB Squats
:30 Max Air Squats
-Rest 2:00-
2 ROUNDS FOR TIME
:40 Max Burpees
:20 Max Hollow Rocks
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing
:20 Single Unders → :20 High Jumps → :20 Double Unders
:20 Fast Single Unders → :20 Penguin Taps → :20 Double Unders
:30 DBL DB Overhead Hold→ 10 Alt. DB Press → 10 DB Strict Press
Strength
Push Press (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (Time)
6 ROUNDS FOR TIME
50 Double Unders
300m Row
12 Push Press (95/65)
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
5 minutes of stretching.
DO NOT RUN 400 METERS. I repeat – do not run 400 meters.
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
Michael & Danny’s playlist:
https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0
Strength
Push Press (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
Workout
Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Mountain Climbers
10 DB Deadlifts
STATION 2
AMRAP
40 Double Unders
10 DB Push Press
STATION 3
AMRAP
:30 Plank
10 DB Russian Swings
STATION 4
AMRAP
:30 Hollow Hold
10 DB Lunges
