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)
2 ROUNDS Increasing Effort on Bike in Round 2…
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
Strength
Power Clean (5×3)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
Optional Finisher
Warm-up (No Measure)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
100m Run → 100m Run → 100m Run
10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups
10 DB Hammer Curls → 10 High Pulls → 10 Curl to Press
Strength
Bench Press (6-4-2-6-4-2)
6-4-2-6-4-2
Bench Press*
*Increase weight every round. Keep weight moderate.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Up-Downs
10 Slam Balls (20/10)
200m Run
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
1:00 Plank Hold then…
AMRAP
5 Air Squats
5 Up-Downs
STATION 2
1:00 Squat Hold then…
AMRAP
10 Lunges
10 DB Strict Press
STATION 3
1:00 Hollow Hold then…
AMRAP
15 Situps
15 Jumping Jacks
STATION 4
1:00 Superman Hold then…
AMRAP
20 Single Unders
20 Flutter Kicks
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges
10 KB Top ½ Deadlift* → 10 Russian KBS
8 Scap Push-Ups → 8 Knee Push-Ups
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – Max KB Goblet Alt. Reverse Lunges
MIN 2 – Max Push-Ups
MIN 3 – Max Kettlebell Swings
Optional Finisher
Warm-up (No Measure)
2-3 SETS
20 Glute Bridge-Ups
15/15 Side Plank Raises
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS Increasing Effort on run in Round 2…
Run 200 meters
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Pumps
https://youtu.be/0rviTmNC6f4
10 Tall Muscle Cleans
https://youtu.be/9cGUO5Lf7z4
Strength
Power Clean (5×3)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
Optional Finisher
Warm-up (No Measure)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
From the hang as needed, use kettlebell swings in place of cleans for beginners
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS Increasing Effort on run in Round 2…
Run 200 meters
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Pumps
https://youtu.be/0rviTmNC6f4
10 Tall Muscle Cleans
https://youtu.be/9cGUO5Lf7z4
Strength
Power Clean (5×3)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
Metcon (Time)
27 – 21 – 15 – 9
Power Clean (115/73)
Ring dip (scale to HR Push Up)
Optional Finisher
Warm-up (No Measure)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
