CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts…hit one with everything you’ve got.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3-5 Minutes of Foam Rolling then…
AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
Strength
Push Press (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
Workout
Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
FOR QUALITY
2 SETS
1:00 Alt. DB Snatch (50/35)
-Rest 1:00 b/t Sets-
into…
2 SETS
1:00 DB OH Walking Lunge (50/35)*
-1:00 Rest b/t Sets-
*:30 on L-arm / :30 on R-arm.
**Goal for these skill sets is to flow through the DB movements and feel comfortable with your movement. Do not go for max reps. Visualize how you would approach these movements in an Open workout.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.