CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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)
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32×1)**
Strength
Front Squat (10RM)
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for reps)
FOR QUALITY
3 SETS
2:00 Max Muscle-Ups
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
Metcon (3 Rounds for reps)
FOR QUALITY
3 SETS
2:00 Max Muscle-Ups
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
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