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)
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max DB Sumo DL
STATION 2
Max DB Hang Power Clean
STATION 3
Max DB Stirct Press
STATION 4
Max Distance Row
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds of Increasing Weight:
Row 250 meters
6 Push Press
6 Front Squats
6 Up Downs
3 Rope Butt-to-Floors
Workout
Honeybee (Time)
21 – 15 – 9
Front Squat (135/93) (from ground)
Bar Facing Burpee
Right into
15 – 12 – 9
Pull Ups
2x Butterfly Sit Ups
Right into
12 – 9 – 6
Shoulder to Overhead (135/93)
3 – 2 – 1 Rope Climbs
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS…
200m Run
10 Slam Balls
10 Banded Upright Rows (feet inside band)
Strength
Metcon (No Measure)
3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat Band Pull-Downs
MAX Barbell Upright Rows
-Rest 1:30 b/t Sets-
Workout
Metcon (Time)
FOR TIME
50 Slam Balls (20/10)
400m Run
50 Sit-ups
400m Run
50 Slam Balls
400m Run
-15:00 Hard Cap-
