CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts…hit one with everything you’ve got.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3-5 Minutes of Foam Rolling then…
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)
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!
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
FOR QUALITY
2 SETS
1:00 Alt. DB Snatch (50/35)
-Rest 1:00 b/t Sets-
into…
2 SETS
1:00 DB OH Walking Lunge (50/35)*
-1:00 Rest b/t Sets-
*:30 on L-arm / :30 on R-arm.
**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3-5 Minutes of Foam Rolling then…
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)
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
10 Calorie Row
20 Push Press (75/53)[115/73]
30 Box Jump (20in.)
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!
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
FOR QUALITY
2 SETS
1:00 Alt. DB Snatch (50/35)
-Rest 1:00 b/t Sets-
into…
2 SETS
1:00 DB OH Walking Lunge (50/35)*
-1:00 Rest b/t Sets-
*:30 on L-arm / :30 on R-arm.
**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Russian Swings
10 Jumping squats
50ft* High Knees → Butt Kicks → 100m Run
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 20 KB Sumo Deadlift High Pulls
MIN 2 – 10 KB Goblet Alt. Step-Ups
MIN 3 – 200m Run
Optional Finisher
Warm-up (No Measure)
2-3 SETS
40 Alt. Hollow Flutter Kicks (20 per leg)
5-8 Push-Ups @31X1*
*Main focus here is on the :03 descent
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 Cal Bike
10 Samson Lunges
10 Barbell Deadlifts
5 Bar Facing Up-Downs
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
30/20 Cal Cal Bike
20 Back Rack Lunges (95/65)
10 Bar Facing Burpees
Strength
Metcon (No Measure)
POST WORKOUT STRENGTH
5 SETS
10 Slow V-Up + Tuck-Up*
*1 Rep = 1 V-Up + 1 Tuck-Up
-:30 Rest b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND…
:30 at each station, non-stop:
-Jumping Jacks
-Up Downs
-Sit Ups
-Mt. Climbers
Then in teams of 3…
AMRAP x 2 MIN
P1 – 2 Burpees + 1 Push-Up
P2 – KB Farmer’s Carry Hold
P3 – Rest
AMRAP x 2 MIN
P1 – 50m Jog Relay
P2 – KB Farmer’s Carry Hold
P3 – Rest
AMRAP x 2 MIN
P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*
P2 – KB Farmer’s Carry Hold
P3 – Rest
Workout
Metcon (AMRAP – Reps)
PARTNER WORKOUT*
IN TEAMS OF 3…
AMRAP x 10 MINUTES
Max Bench Press (135/95)|(95/65)
-Rest 3:00-
AMRAP x 10 MINUTES
Max 100m Sprints
-Rest 3:00-
AMRAP x 10 MINUTES
Max DB “Lungesters” (40/30)|(30/20)**
**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster
*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.
