CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
View Public Whiteboard
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 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
20 Mountain Climbers
7 Up-Downs
-into-
1 ROUNDS
10/8 Cal Row
10 Scap Pull-ups
10 Kip Swings
10 Knees to Chest
Strength
Deadlift (4-4-4-4*)
4-4-4-4*
Segmented Tempo Deadlifts
*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Row
12 Toes 2 Bar
10 Deadlifts (155/105)
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
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
Metcon (4 Rounds for reps)
Rotation Station!
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP while maintaining great form – keep the lift in your hammies and glutes)
*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 Row
Start at any station – just hit all 4!
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Row @conversational pace → :30 Row @moderate pace
10 DB Strict Press → 10 DB Push Press
10 Alt. Step-Overs → 5 Box Jump Overs
Workout
Metcon (Distance)
EMOM x 18 MINUTES
MIN 1 – :45 Row*
MIN 2 – 15 DB Push Press
MIN 3 – 10 Box Jump Overs
*Try to keep row below 28 Strokes Per Minute
Score is the furthest distance rowed in :45
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Bike for Cals
STATION 2
Tabata Mountain Climbers
STATION 3
Tabata KB or DB Swing
STATION 4
Tabata Step-Ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)
