CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 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)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
C. STRENGTH / GYMNASTICS
Snatch (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Snatch
*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10-10-10-10-10)
Work your way up to a heavy set of 10 for the day. If you cannot overhead squat, front or back squat.
Check your ego at the door.
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat/front squat
15 HSPU/push ups
400m Run
15 HSPU/push ups
15 Overhead Squat/front squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
RX = 65/45, front squat, push ups
RX+ = 95/65, OHS, HSPU
If you can’t run, Row or ski 400 or bike 800
Optional Cool Down
Warm-up (No Measure)
Abstober #ABSTOBER 22 is NOW!
👻4 rounds for quality of:
👨🎤22 Rotational push up plank K2E
🎯22 Elbow plank kick backs
🎃GET IT DONE
💀👨🎤🎯🐟🦆💦👾
https://www.youtube.com/watch?v=a8RVHwbNpzE
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
2 ROUNDS
25 Jumping Jacks
25 Mountain Climbers
25 Lateral Jumps over DB
-into-
2 ROUNDS
10 Alt. DB Press
10 Alt. DB Bent Over Rows
10 DBL DB Swings
10 DB Burpees
Strength
Bench Press (10-10-10-10)
10-10-10-10
Bench Press*
*Sets must be unbroken.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
8 DB Bent Over Row (35/25)
8 DB Ground to OH
100m Run
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND
100m Arms Only Rowing
5 Burpees
8 Alt. DB Deadlifts
1 ROUND
100m Arms + Hips Rowing
5 Burpees
8 Alt. DB Deadlifts + High Pull
1 ROUND
100m Arms + Hips + ½ Pull Rowing (:03 on the way in)
5 Burpees
8 Alt. DB Snatches
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 16/14 Cal. Row
MIN 2 – 15 Sit-Ups
MIN 3 – 20 Alt. DB Snatch
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 500m (rest remainder)
STATION 2
25 Burpees (rest remainder)
STATION 3
2:00 Max Plank
(every break = 10 sit-ups)
STATION 4
2:00 Max Wall Sit
(every break = 10 lunges)
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6 MINUTE CAP)
5/5 SA Ring Row
5/5 SA RKBS
5/5 SA KB FR Lunge
5/5 Suitcase Deadlift
50’ Bear Crawl
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 15 DBL KB Deadlift (53/35)
MIN 2 – :40 DBL KB FR Hold
MIN 3 – 15 KB Upright Row
Workout
Metcon (Time)
FOR TIME
150 KBS (53/35)*
*Every time you break, complete a 200m Run.
-15:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Bootstrapper
:30 Cossack Squats
:30 Inch Worms
DL Focused Warm-up (with a barbell)
2 ROUNDS
5/5 RDL
:30 Mountain Climbers
10 Sumo Deadlifts
:30 Up-Downs
10 Deadlifts
Skill
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3 Push-Thru*
MIN 2 – 5 Deadlift (Build to Workout Weight)
*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15 Deadlifts (225/155)|(155/105)
30 Sit-ups
15 Push-ups*
*Hand-Release Optional
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push-ups
10 Forward Lunges
10 Slam Ball Bent Over Row
10 Slam Ball Deadlift
1 ROUND
20 Alt. Shoulder Taps
10 Alt. Reverse Lunges
10 Slam Ball Overhead Presses
10 Slam Ball Ground to Overhead
Workout
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
Max Push-Ups
(Hand Release Optional)
-Rest 1:00-
AMRAP x 3 MINUTES
12 Alt. Jumping Lunges
12 Ring Rows
-Rest 1:00-
AMRAP x 3 MINUTES
Max Slam Balls
Optional Finisher
Warm-up (No Measure)
2-4-6-8-10-8-6-4-2
DB Bicep Curl to Press
Alt. V-Ups
CrossFit 262 – CrossFit
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Snatch DL + Hip Snatch (8min EMOM (1+1))
Front Squat + Split Jerk (2+1)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
1 Round Cindy
25′ Lunge
6 Burpee Box Overs (20″)
25′ Bear Crawl
