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)
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4…
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Bike
*Each Partner starts on different stations and rotate during the rest.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
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)
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Strength
Back Squat (1×10)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
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
10 Plate Deadlifts
10 Plate Curls
10 Plate Front Squats
10 Plate Presses
Strength
Metcon (Weight)
3 SETS
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows
-Rest 1:30 b/t Sets-
Workout
Metcon (3 Rounds for reps)
TABATA
8 SETS, :20 WORK / :10 REST
TABATA 1 – Plate G2OH (45/35)
TABATA 2 – Plate Gun Hold
TABATA 3 – Plate Thruster
-1:00 Rest b/t Tabatas-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
PARTNER WARM-UP (TEAMS OF 2)
200m Partner Slam Ball Run (partners can switch carrying the slam ball any way)
1 ROUND EACH*
P1: 10 Burpees w/Jump over the Slam Ball
P2: Alt. Bodyweight Reverse Lunges
*P1 is the pacer. When they finish their 10 burpees, they’ll high five their partner and switch!
Skill
Warm-up (No Measure)
ON A 5 MINUTE RUNNING CLOCK …
Double-Under Practice
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Slam Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
20/15 Cals on Rower
then…
Max Burpees
STATION 2
20/15 Cals on Rower
then…
Max Double Unders
STATION 3
20/15 Cals on Rower
then…
Run 400m
