CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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)
Class 400m jog (or 2:00 bike/row if cannot run)!
Then…
4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
Workout
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch
*Each exercise is 2:00 on one side and 2:00 on opposite.
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for weight)
1. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Squat Snatch
-Rest as Needed-
2. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Squat Clean
-Rest as Needed-
3. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Front Squat
-Rest as Needed-
4. ON A 7:00 RUNNING CLOCK
Build to Mod-Heavy 2-Rep Split Jerk
*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.
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