CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
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A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
200m Run
10 Hang Power Cleans (135/95)
7 Ring Muscle-Ups
35′ HS Walk*
*Estimate 5′ sections and follow Open standards.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.
C. STRENGTH / GYMNASTICS
Front Squat (1×3)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
CrossFit 262 – CrossFit
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Warm-up
Strength
Push Press (3 – 3 – 3+ @ 65%, 75%, 85%)
Metcon
Metcon (AMRAP – Reps)
:40 on, :20 off
Alternating through the following 4 times:
Row for Calories
Box Jump Overs (24/20)
Burpees
Single Arm DB Push Press (50/35)(switch off as desired)
Score is total reps if you feel like counting all of that. If not then just work hard and have fun.
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
Grab a pair of light kettlebells …
2 ROUNDS
10 DBL Sumo KB Deadlifts
30 Single-Unders → 30 Double-Unders (or :30 of practice)
5/5 Single Arm Russian KBS → 10 DBL Russian KBS
10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Double Russian KBS
30 Double-Unders
20 Air Squats
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
16 SETS (:20 ON/ :10 OFF)*
1 – Mountain Climbers
2 – Up-Downs
3 – Air Squats
4 – Good Morning
*Alternate movements each set for a total of 4 sets at each movement.
Strength
Metcon (Weight)
EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power Clean*
+
2 Front Squats
*Pause for :02 above the knee then continue the lift.
Score is heaviest weight of the complex
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
7 Hang Power Cleans (95/65)
7 Burpees Over Bar
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 SETS
20 Singles → 20 Fast Singles → 20 Double Unders
10 Arm Crosses
10 Arm Circles Forward / 10 Back
10 Arm Haulers
Into…
2:00 Lacrosse Ball on Lats (1:00/side)
2:00 Banded Shoulder Distraction from Rig (1:00/side)
:20 Elbow Punches with Barbell
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press
Workout
Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.
