CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FBB Flow Warm-up
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops
-10:00 Cap-
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(5335)
1:30 Max Double Unders
-2:00 Rest b/t Sets-
Finisher
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for weight)
1. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Deadlift
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Back Squat
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 5-Rep Push Press
*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
15 Wall Ball
:30 Plank Hold
STATION 2
AMRAP
15 Wall Ball
:30 Plank Hold
STATION 3
RECOVERY
2:00 Row
1:00 Walking Rest
2:00 Row
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
FBB Flow Warm-up
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops
-10:00 Cap-
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
1:30 Max Cal Row or Bike
1:30 Max Wall Balls
1:30 Max Russian KB Swing (70/53)|(5335)
1:30 Max Double Unders
-2:00 Rest b/t Sets-
Finisher
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 BB Deadlifts
8 BB Hang Power Cleans
6 BB Strict Presses
4 Broad Jumps
Workout
Metcon (3 Rounds for time)
3 SETS FOR TIME
500m Row
30 Up-Downs
20 Hang Power Clean (95/65)
10 Push-ups
-2:00 Rest b/t Sets-
Strength
Metcon (No Measure)
3 SETS (2:00 ON/ 1:00 OFF)
20 Plate Bicep Curls (25/15)
50ft Gun Walk
Complete the strength after the workout!
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
7 Med. Ball Squats → 7 Med. Ball Push Press to target
7 DB Deadlifts → 7 DB Hang Jump and Shrugs
10 Alt. Mountain Climbers → 7 Plank Jump Tucks*
*Start in plank jump the feet up to the hands and back into a plank
Workout
Metcon (3 Rounds for time)
EVERY 5:00 FOR 3 SETS
400m Run
20 Wall Balls
15 DB Hang Power Cleans
10 Up-Downs
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 QUICK ROUNDS — Keep this sub 4:00
12 Jumping Jacks
4 DB Push Press (one step below workout load)
8 Air Squats
12 Double Unders
Workout
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit A1A, CrossFit 262 – CrossFit
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Warm it on up (No Measure)
2 rounds
20 single or double unders
5 touch the ground, reach over head
10 trunk rotations
5 db thrusters
10 kb or db strict presses, light
Use very light KB or DB or even a 2.5 or 5# plate. Nothing heavier than 20 no matter how strong you are.
FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Pick a weight that you can move easily and repeatedly. Modify by using one KB, a med ball or do air thrusters. Unless you have a perfect air squat, don’t add weight.
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Abstober 10 (No Measure)
600 reps of choice
BICYLCLE CRUNCHES, V-UPS, SIT UPS, TOES TO BAR, RUSSIAN TWISTS, ANCHORED SIT UPS, TOE TAPS, FLUTTER KICKS.
GET TO WORK PEOPLE.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max WB Ground to Overhead
STATION 2
Max Up-Downs
STATION 3
Max Box Step-ups
STATION 4
Max Cal Row
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 — :45 Lunge → Mountain Climber → Jumping Jacks
MIN 2 — :45 Box Step-up → Box Jump → Box Jump Over
MIN 3 –:45 Hollow Body Hold
Strength
Back Squat (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
5 Front Squats (95/65)
7 Box Jump Overs (24/20)
10 Wall Ball (20/14)
-Rest 2:00-
AMRAP X 6 MINUTES
5 Front Squats
7 Box Jump Overs
10 Wall Ball
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
AMRAP X 6 MINUTES
200m Row
5 Inchworms
10 Bootstrappers
10 Lunges
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
3000m Row**
*While partner 1 rows, partner 2 holds a plank
**Switch Every 250m
Plank Hold Options…
Forearm
Top of Push-Up
Side
Side Star
Weighted
-14:00 Hard Cap-
