CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
A. CONDITIONING
Metcon (3 Rounds for distance)
3 SETS
5:00 Ski
5:00 Bike
5:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate pace. Match your meters every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×7)
1. 3×7
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×5 (non-heave))
2. 3×5
Non-Heaving Snatch Balance
Snatch Balance (3×3 (heave))
3. 3×3
Heaving Snatch Balance
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