CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Partner 1000m Row! Switch partners working ever 150m.
Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…
2 ROUNDS
P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press
P2: Spider Lunges, Push-Up to Pike
into…
2 ROUNDS
P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press
P2: Bootstraps, Inch Worms
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
**Cluster is Squat Clean directly into OH.
Cool Down
Warm-up (No Measure)
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Next week, we will restart a full training schedule.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Partner 1500m Row!
Switch partners working every 150m.
2 Rounds:
5 Ring Rows or Strict Pull Ups
10 Push Ups
15 Squats
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Goblet Squats
50 Burpees
100 KB Swings
50 Burpees
*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.
Pick a weight that you can do 10 reps but not 20 for both goblet squat and swings
Cool Down
Warm-up (No Measure)
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child’s Pose
CrossFit 262 – CrossFit
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3 Position Snatch
Hip + Knee + Floor
Metcon (Time)
2RFT:
10 Devils Press (50/35)
50FT OH Walking Lunge
20 Push Press
50FT OH Walking Lunge
(Rx 1DB) [Rx+ 2DBs]
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
EMOM x 6 MIN
Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers
Even: :45 Inchworms → :45 BB RDL → :45 BB Good Morning
Strength
Deadlift (5-5-5-5-5)
5-5-5-5-5
Tempo Deadlift (31X1)
Workout
Metcon (3 Rounds for time)
3 SETS
15 Deadlifts (155/105)
30 Sit-ups
30 Walking Lunges
-1:30 Rest b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Jog
8 Alt. Step-ups
8/8 Ankle Circles
8 Hip Circles
4/4 Side Plank Rotations
– 6:00 Time Cap –
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 15 DB Deadlifts
MIN 2 – 200m Run
MIN 3 – 15 Box Jumps
MIN 4 – :45 Side Plank*
*Rounds 1 & 3 – Right Side Plank
Rounds 2 & 4 – Left Side Plank
