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)
FOR TIME
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
Strength
Thruster (3×5)
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads
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)
FOR TIME
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
Strength
Thruster (3×5)
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
Use dumbbells as needed
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Use dumbbells/ring rows as needed.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
Stretch Upper Back
Stretch Quads
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Air Squat
then…
2:00 Max Cal Bike
STATION 2
1:00 Sit-ups
then…
2:00 Max Double Unders
STATION 3
1:00 Air Squat
then…
2:00 Max Hollow Rocks
STATION 4
1:00 Sit-ups
then…
2:00 Max Shoulder Press
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds (PVC-Bar-Bar)
10 Strict Presses
5 Push Presses
3 Jerks (Split or Push)
5/5 Front Rack Elbow Pumps
8 Alternating Lunges (no weight)
Strength
Push Press (5 – 5 – 5+ @ 60%, 70%, 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Minutes 0 – 10:00
10 Minute AMRAP
50 Double Unders
10 Burpee Box Jump Overs
Rx+ Minutes 10:00 – 16:00
Establish 1rm Jerk from Rack
Rack Jerk (6 Minutes to establish max)
If you did RX+, enter weight of jerk here.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
3 rounds:
P1 —> Row for Cals (increase pace every time on the bike)
P2 —> KB Complex*
3 KB Deadlifts
3 KB Swings
3 KB Hang Power Clean
3 KB 2 Arm Press
3 Goblet Squats
3 KB Thruster
(10:00 Cap)
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (3 Rounds for time)
3 SETS
35/25 Cal Row
40 Hang DB Snatch (50/35)|(35/20)
(20 per side, alternate as needed)
-Rest 2:00 b/t Sets-
RX+ = 53/35 KB Snatch, 20 per side
